Advanced workouts for Chest

Extreme Chest Workouts

PART 1

I have shared a lot forms of calisthenics advanced workout in the previous posts and in this post i will share this unique forms of workouts which basically has a lot of conversions from calisthenics and sport workouts.I generally take u[p body weight exercises and workouts as they have an incredible impact on your body and also helps with strengthening up muscles and improving flexibility and endurance which is most needed to have a perfect body and strength and also most likely required for fashion models and sports people who have always been working

on improving their muscle strength and endurance.Before we start up i want to make sure that you gave gone through the set of workouts i already shared including the warm ups, stretching and advanced forms of workouts which by now i hope it has helped you all to gain more strength and body of it. From this post i will share the most unrelieved secrets about building chest muscles and also strengthening them.and ofcource all the workouts will be based on body-weight workouts to gain muscle mass and strength,.

Chest is a highly noticeable portion of the body for both men and women, Even slight changes in the chest make a big difference so it is better you start on with the regular diet routine which i shared earlier along with previous posts on advanced types of push ups and pulls which i hope helped you all. In this section i will discuss the key factors which are responsible for strengthening chest muscles and toning them along with a few recommended diet routine which you can follow for better results. But don't forget that warms ups and stretches are a very important things to do before you start up with any ki
nd of workout and don't ever test your limits as they would leave you with minor or major injuries which will jeopardize the whole efforts of you making your perfect workouts or reps.

Advanced chest workouts

Declined diamond push ups 

I know the name is a little too big and complicated but unfortunately for beginners it is even more complicated but you can easily get through with this workout by simply starting and practicing over with the regular diamond push ups which will yield you the strength and confidence to perform these  challenging workouts .

Step 1- Get into diamond push up position, and then suspend your legs on a chair or a high leveled surface and make sure your legs are freely suspended without any discomfort.

Step 2- Get your hands and legs as close as possible in this workout as it helps you to tone your chest muscles better.

Step 3- Perform a diamond push up suppressing all your body weight on your chest and don't let your legs loose and move about instead make sure your whole body is in a correct position and when you are getting down for every push up make sure your back is straight.

Step 4- Test yourself and practice on different heights and terrains until you master it .

Burpee and push ups 

This is my favorite workout as i love to do it , specially whenever i'm at my mixed martial arts training, it gives you immense strength and toning of muscles and it is fun to do. This workout works most of your limbs and will strengthen them gradually, All you have to do is just practice it  and make it a habit to at least perform a few reps a day. This advanced workout will help you with sports and any type of martial arts.If you have already known about this workout ,it is not the same i'm going to teach you but a different variation where you start your 

First step- Free fall and land in a standard push up position and be careful when you land, keep your chin up and make sure you don't bang your head to the floor. (practice the free fall several times before you start)

Step 2- Perform a super quick push up and soon get up by pushing your legs to your abdominal level and to the ground, Stand straight.

Step 3- Now perform a deadly squats where you perform a squat and quickly come up for a jump.

Step 4- Jump as high as you can or even clap your hands in the air for better results.

Advanced Pull ups part 8

Final part

So far we have discussed mainly about most of the advanced forms of pull up workouts which are in fact a little hard to go through, sometimes it even leaves you exhausted and with some minor or major injuries if not done right and this will in turn jeopardize most of the work you have performed all over and that would be much painful, So I suggest you all to go through with a regular set of warm up and stretching workouts which will definitely help you a lot more to perform all the workouts favorably and with this it will help you to improve on your strength and body definition.

The reason I am sharing a lot of pull up workout posts is because they are the most efficient workout which is good for both the amateur and experts as it improves your core strength and which  is much required for any physical activity and sports you might perform. I specially help a lot of parkour interested people by providing them grip and strength improving classes and workouts. The big secret is that all of your workouts never go to waste, It is improving you slowly but you never get to know. The more proper technique and more workouts you do, you never get to know. The me proper technique and more workouts you do you are equally influenced by most of the workouts. This is the last part of pull ups and here I will finish up with this amazing workout, Cheers!

Advanced pull up #1

Clapping pull ups 

For amazing explosive power development clapping pull ups are the best, You can either go for a single clap variation or double/triple it all depends on your potential and stamina. The more of the claps you do the more you are building that great strength within.This is mostly practiced in martial arts to build incredible inner strength.

Step 1- Get into the standard pull up position and hold on to the pull up bars as usual.
Step 2- When you have pulled yourself up and almost above the pull up bar stop for a while and hold on.
Step 3- Now in a quick motion push and let your hands be suspended in the air and quickly clap ,maybe 1 or 2, Its up to your comfort.

Step 4- Land both your hands safely back in position and then return back to your starting stage and this time perform ti better.

Advanced pull up #2

Pull ups (kipping)

This is the final technique i am sharing for now which is kipping, it might be liked or disliked but still many do follow this technique so i thought i'd keep it at the last.Like any other workouts it has its own purpose and its own way in bringing up strength Kipping specially helps in increasing grip and arm strength and even allows one to perform more reps which is the good part and also helps in the conditioning part .

Step 1- Just like you always performed pull up get into that position and now bend your legs inwards forming a C-shape and then push your chest front so that it gets in the proper and easier position for kipping and then perform a push up.

Step 2- Repeat. 

We are done with pull ups, now you must customize your workout routine according to your convenience and make sure you do them periodically and also try to do it more efficiently and effectively . 
Good luck.

Advanced pull up workout part 7

Part 7

It takes basically simple workouts and diets which are usually basic and has a whole new impact which just gets you fit but not ripped, For a ripped body you definitely need to perform all these advanced workouts which i share and a whole powerful diet which can be further used to help you in building a ripped body, so far we have seen a set of advanced workouts  Don't leave it just there, practice yoga and meditation there a re so many different types of yoga which helps your body and mind to stay fit and also to maintain a healthy fit body. Make it a habit to start your day with yoga and then start with your regular workout routine as this provides you with better mind and also acts as a good motivation to start a beautiful day. It regenerates power and helps you kill the pain, So i personally prefer you all to do yoga regularly to keep your mind and body in control.

You might have been wondering why i'm going off topic, its because yoga is very important and helps you in several ways and it even fights against a dull mind and generates positive energy fro you tot perform those workouts better and more. i will talk about different types and yoga in my future posts which will absolutely help you,till then have a basic routine of yoga and follow it regularly.We saw 6 uniquely defined types of pull ups in our previous posts on advanced types of pull ups, Yes its more and yes its tiring at the starting but you absolutely need to make time for all these if you want to be successful in your personal life and body maintenance, I will end it with one last post on advanced pull ups and then we can concentrate on other types of special workouts. 

Advanced pull ups 1

Reach over pull ups

Reach over pull ups can help you in many aspects, unlike other pull ups i spoke about it can bring a lot more changes in a short period of time, they are great for developing strength, flexibility and power and also improves your single limb performance skills.It is an amazing workout for climbers and specially the ones who perform parkour providing you with much better grip and precision.

Step 1- Get in a standard pull up position.

Step 2- Now when you perform a pull up it must be a general pull up where you use both your hands whilst pulling up but when you are dropping you need to suspend any one of your hand in the air freely, still holding the pull up bar with a single hand just like a one arm pull motion.

Step 3- Bring your arm which is suspended in the air freely near your ears and reach over by pushing that arm over the pull up bar making sure you are still aligned in a pull up position and don't forget to keep the other arm straight which is firmly gripping the bar for support.

Step 4- Get back to the initial position slowly and gradually without moving your body that is by mainlining that straight angle which will help you to perform the workout better.

Step 5- Switch and repeat.

Be the best..

Advanced pull ups part 6

PART SIX

Previously i shared a unique type of variation for a workout which can be too hard but can be practiced to make it much simpler and efficient, I strongly recommend you to warm up well and to make sure you have practiced them well, this will not only help you in these pull up variations but also all of the workouts as a whole as you gain strength and experience over time, even the stamina goes to an amazing level.So never stop your routine at any cost and never skip a healthy meal , You can grab a few bottles of beer a month butt never skip a healthy meal you have always practiced in order to perform these challenging workouts for your better good.

As mentioned in most of my posts don't stop drinking green tea, YES! it helps you the most and try drinking it without sugar, as ti contains loads of anti-oxidants it helps your body to generate a lot amazing energy for the purpose of better workouts and helps in your digestion cycle. In one of my upcoming posts i will surely see to that i make a post for another set of diet you can practice to build a more successful ripped body

When it comes to pull ups and upper body workouts most of the time a lot of pain is caused if done wrong stressed more these pain can annihilate your body workout routine and a disturbance might be created because of this, So what i usually tell everyone as well as follow myself is to practice yoga and meditation every morning, YES it has an amazing impact on the body and the best and awesome way to treat all those injuries,cramps and sprains caused due to the high level advanced workouts.

Advanced pull up 1

The t pull up

The variation in this increases the difficulty and takes it to a higher level as it does not involve just the grip but also complete performance from many parts of your upper body and also impacts more on the core.This is a chin up and sit pull up variation.

Step 1- Get into a standard pull up position
.
Step 2- Pull yourself up and bring you knees up in a form of a sit-pull up position.

Step 3- Now like a chin up,place your chin right over the bar and get back to the initial position gradually 
without lowering your knees.

Step 4- Repeat and practice.

Advanced pull up 2

The one arm pull up

I always wanted to share this from a long time, as this is my personal favorite and as an awesome impact on your body strength and body texture. Perform it slowly by first getting into the pull up position and later taking over one of your hand pulling up with all your strength with one arm,, I will share One arm supported pull up in my next post, it'll help you to get better grip and builds confidence in performing the one arm pull up overtime but if you are able to perform this workout there's no need in performing that. That's the reason i'm sharing this first.

Step 1- Get into the general pull up position.

Step 2- At first when you reach up, reach up with both your hands and then slowly slip one of your arms and slowly bring it down whilst the other hand which is firmly held to the pull up bar is the main arm for that pull.

Step 3- Come down by using just one arm and again RISE.

Step 4- Repeat and be awesome. 

Be the best..

Advanced pull ups part 5

PART 5

We covered some of the most coolest types of workouts in our previous post now its going to get more fun and challenging as I'm going to show some variations in the previously shared advanced forms which can help you boost up your stamina and strength and can get you much better at building a perfect body. The significance of all these workouts is not just to build more body but also to make you unstoppable if you are learning and practicing it right along with a healthy life with healthy diet and recommendations i  preferred previously.

My friend asked me the other day whether it is really required for us to perform all of these workouts and he asked me why not make it simple. I replied that if you want to be someone who is like different from others and stays ahead like a legend, you have to do things which others don't do. That's the answer,that's the dream. You can be so much better than anyone in anyway but the major awesome thing is that it gets you better at being yourself and absolutely increases your potential and thus has an exquisite effect on your life style. 

You have to stay focused, and yes you have to perform these workouts more generously and patiently and see to that you get most from the workout. See to that every workout routine you perform every single day makes a change in your life style and your body, In fact a good change. I might share tons and tons of advanced forms of pull ups but it is in you that you should pick the most favored workouts and start working on it and move to the other, Remember hard work and time on good things can never be wasted and it makes tyou the best. Try to analyze these workouts carefully and give your best try.

Advanced pull ups 

Jumping pull ups 

As you already know pull ups give you better strength and better texture for your body so don't be afraid to perform these but make sure you are performing it in a safe environment and take guidance from your gym instructor or just a friend.

Step 1- Get into a regular pull up position.

Step 2- Free your legs by slowly moving your right leg in front holding your other left leg tight without bending.

Step 3- Now push yourself up in a pull u[ motion and now you need to push yourself up and a jump like motion must be created and you must completely be in air, None of your body must be in contact with either the ground or the pull up bar.

Step 4- Get back to initial position by simply holding on to the bar whilst falling back and switch. REPEAT.

Advanced pull ups ( Variation )

Rotating chin up variation 

As previously i mentioned this workout is a variation which involves performing a rotating pull up variety along with a chin up, it can be made easier if you have practiced the first workout i shared in my first post on advanced pull ups.

Step 1- As you always do,get into a chin up position.

Step 2- Pull yourself up while you hold the bars facing you and perform a chin up.

Step 3- Now hold onto this position where your chin is just above the pull up bar and now you have to rotate your whole body to the other side using your hands diagonally as mentioned in my previous post on rotating pull up.

Step 4- Return to your first step and make sure you do it right, REPEAT.

Be the Best period.

Advanced pull ups part 4

Hey guys, I hope you all are doing just well with your workouts and i'm pretty sure it would've brought you good results . I'll be sharing some more of the advanced types of workouts in this post Make sure you perform them safe and in an efficient way. There might be some hardship in the starting but you can gradually increase your stamina and body strength by just following these advanced workouts i share carefully, put in all your efforts to first lean them properly and then once learnt better start speeding up your workouts and this will make you much stronger and will also tone up your body giving you a well ripped body

Advanced pull up workout 

Rope pull ups

This is a whole new level of advanced pull ups which has amazing impact on your body making you stronger in no time. But you have to see to that

you perform this workout using someone's help and even some kind of support below so that you don't injure yourself by falling down by losing your balance or grip from the rope. There has been accidents and head injuries due to falsely performing this workout. No pain, no gain so yet it is one of the best workouts for a faster strengthening of your upper body .

Step 1- You need a tight thick rope which must be suspend from the ceiling or any other strong support.

Step 2- Carefully examine the condition of the rope by simply holing it firm and shaking it twice , you should make sure it is tight and hard enough for you to not just hang on but also perform a pull up workout which is extremely hard in the beginning.

Step 3- Climb on the rope for about 2-4 feet above your actual height and suspend your body freely by just holding the rope with your hands and not by legs.

Step 4- Perform a pull up by placing one arm around the other in a comfortable position and switch for every 15-20 counts.

Note- This workout is very beneficial but you should make sure you perform it safe ,this workout out is only for the ones who have practiced the other advanced forms of pull ups well. Never try this workout if you are a beginner. 

Advanced pull up workout 

Rotating pull ups

Crazy as it sounds this pull up workout is fun but requires a lot upper body strength to not only pull your body up but also rotate your body in 360 degrees after a single pull up pattern.

Step 1-  Get into a regular pull up position and hang on to the pull up bar as you are ready for the workout.

Step 2- Get more comfortable with the grip and know how and when to go for the rotation, the rotation must be slow and should be done in a proper angle.

Step 3- Pull yourself up just like any other pull up workout and once you are up near the pull up bar slowly rotate your whole body by first releasing your dominant hand and hold it to the other side next to your other hand and then release the other hand and rotate your body.

Step 4- Get back to your initial position and then repeat safely.

Be the best

Advanced pull ups

Advanced pull ups part 3

As we saw in our previous posts the different cool types of pull up workouts which are extremely professional but can be well used to strengthen your muscles and give a rich look for the body to look more ripped and absolutely the best. I have done some exploring and collecting ideas and data about the different ways we can generally build better muscles over a short

period of time but we need to put a lot of efforts and learn them effectively to get the best results in a short time. NO PAIN NO GAIN, so if you are backing out because you are finding these workouts too tiring or hard for you, remind yourself that you can do it and itx just in your mind, Everyone can be strong and thus everyone deserves to be fit and health specially the ones who are working hard for self well-being.
The best way you can get the fittest is to maintain a healthy and powerful diet which must not contain any sort of junk which will absolutely jeopardize your whole hard work and efforts you put forth for building your body. Another thing is to maintain a scheduled routine where you perform one workout type for 1-2 days a week and not more not less, and to get yourself toned up faster you must concentrate on strengthing all parts of your body, Yes, all parts of your body ,you don't want a body which is not proportional. 

Lets slide to the pull up workout now, Pull ups are fun, challenging and are the best workouts ever prefered by anyone to build and strengthen muscles all around the world, but they are equally hard and tiring as it requires a lot of strength and efforts to perform. But don't give up ,accept the challenges and try performing these advanced workouts, if you are able to perform them well ,try increasing your counts and this well eventually get you better making a short way for becoming the best.

Advanced Pull ups 5

The commando pull up workout

Also known as the sliding pull ups involves a professional pull up workout where you significantly pull yourself up with your core muscles and slowly yet gradually slide your hands whilst holding onto the pull up bars . This workout is extremely hard but is an amazing workout for most of the fighters and sports people like myself. 

Step 1- Get into the pull ups position and suspend yourself by firmly holding onto the pull up bar.

Step 2- Make sure you maintain the straight and erect body posture whilst performing the pull up and don't forget to look forward.

Step 3- Pull yourself up and place your chest above the pull up bar and hold that position.

Step 4- Now, slowly move your hands inward by pushing your back and touch your hands by gently sliding them on the pole and then return your hands to the initial position and get back to your first step and repeat.

Note- IT might take time to learn sliding your hands perfectly so try performing the exercise as much slower as you can and increase the speed gradually as you practice.

Advanced pull ups 6

The raised commando pull up

As the name gives you a better idea about how it will be done, yes you have to raise your hands completely and make sure your hands are straight and not bent when resting on top of the pull up bar.

Step 1- Get into the commando pull up position which i previously mentioned.

Step 2- Reach above the pull up bar and hold on to the bar firmly from above the bar.

Step 3- Hold on to the bar without bending them even a bit and now slide your hands inward and outward and return back to your and perform again.

Step 4- Repeat, practice and repeat until you master this technique.

BE THE BEST..

Advanced Pull ups

Advanced pull ups part 2

I shared two of the types of advanced pull ups which you can start up with and as you practice those two types of pull ups you will have a better idea and experience to perform the upcoming workouts. You should make sure you are doing the workouts right, if you are not doing it right you might experience severe pain which would jeopardize the rest of your workout routine and make you weak instead. So practice right and eat right to maintain that ripped awesome body you always wanted and which you always want to maintain after you get the ripped body. Your motive is just not to get perfect body but also to strengthen it regularly to maintain that strong fitness of your body.For this you should absolutely follow a regular and disciplined healthy diet which i will share in my future blog. But for now all you have to do is eat healthy and drink a lot of water, Bad habits not only makes your body weak but also makes you look weak, So PLEASE STOP SMOKING and start working on improving yourself instead.

I advice you not to take any workout or body building supplements which might be attractive but still has a artificial and bad impact on your body, Just stick onto the regular healthy diet and workout routine and enjoy. While performing the pull ups make sure you do it as slow as possible in the beginning and gradually increase the speed of your workout with time and then by this you get better results. Know when to workout- that is fix a timing each a day and stick on to the same time do not do it irregularly, as irregularity might get you lazy leaving behind unfortunate results which will be high;y unfavorable . Do well.

Advanced pull up 3

Variety in and out pull ups

A very unique type of pull up which includes performing different actions with different hands at the same time where one hand performs a set of actions whilst performing the workout and the other performs another action, this brings great strength to your arm independently and even gives you core power and amazing balance. This workout is the main workout for most of the parkour units and martial artists who learn to manage and equalize both power and balance for their combat sports and other heavy physical activities which needs a lot of upper body strength.

Step 1- Get into the pull up position and hang on to the pull up bars and suspend your legs freely without shaking your body.

Step 2- Maintain a 90 degree body position before and when performing the workout which will help you to get better results .

Step 3- Whilst performing a pull up instead of doing a regular pull up twist your left arm in the opposite direction to the other and hold it this way and use the right arm to direct and move your whole body in different directions simultaneously without moving a bit of one you hand and use the left hand just to generate power for you to pull the bar.

Step 4- Switch to the other hand and even the techniques till you get the most of the workout ..

Advanced pull up 4

Finger tip pull ups

This type is used for finger strengthening and can be very useful for climbers and volleyball players and all other sports and physical activities which uses a lot of your finger strengths. 

Step 1- As usual get into the regular pull up position.

Step 2- Don't forget to maintain the proper distance and to create the perfect angle to perform the push ups.

Step 3- This is just like performing a basic pull up workout but you are just going to use your fingers, only fingers to pull yourself up whilst performing the pull up and get down similarly.

Step 4- Repeat and stop if you experience any sort of pain, this will absolutely increase the finger strength and durability.

Be the best..

Advanced pull ups

Advanced pull ups intro

As most of you know pull ups is a very efficient way to build strength and even shaping your body. Pull ups are of many types and many kinds but they are formatted in different ways and taught in their own unique style in all parts of the work. What you need to know is to get a ripped body and maintain it in a proper manner pull ups play an important role in exhibiting great strength to your upper back muscles including your lower back. As i previously shared with you all the basic types of pull ups if you had practiced them on a regular basis it will be much easier and effective for you to perform these upcoming workouts i share with you all, 

I advice all of you who are taking theses workouts seriously to maintain a healthy diet and a effective workout routine which is much preferable to start up and continue with these expert forms of pull ups which might be hard in the begging but with sincere practice it'll benefit you the most and in turn leave you with best results .

Now to get started up for the advanced forms of pull ups i want you to be hydrated well and do not perform the workouts without practice, So please go back to the set of basic pull ups i previously shared ,practice them for a few days and then start up with these advanced forms ,feel comfortable and energetic to perform these workouts and then you are all set. A pull up bar is essential for all the advanced workouts, please don't perform them on any rough hanging/projecting surface as it might leave your fingers injured or damaged in hard conditions so do it safe and in a safe place, an assist or a friend so it'd be much better for you to perform these challenging workouts in the initial stages.

Advanced pull up workout 1

Holding Chin pull ups 

All you need is a pull up bar and a safe surrounding for you to perform these workouts, in this workout you need to pull yourself up with all you upper back strength and concentrate on holding your back straight without deflecting the angle created whilst you hand in the pull up bar and make sure you are initially maintaining a 90 de

gree body position where your legs slightly bent. The chin is used by you to make sure that you are doing the workout right nothing else, so don't place your chin on top of the pull up bar but a little higher in the air from the pull up bar.

Step 1- Stand straight, right under the pull up bar and raise both your hands and jump or pull yourself up.

Step 2- Maintain the proper position i previously mentioned about.

Step 3- Pull yourself up and raise your head above the pull up bar and rest your chin a little higher to the bar.

Step 4- Hold that position for about 10 seconds and slowly,very slowly get back to your initial state and repeat.


Advanced pull up workout 2

Chin pull up and top hold

This works only if you are able to reach all the way above the pull up bar and you must be able to see the bar from above whilst holding the pull up bar with your hands from above the bar instead of holding on to them from below like in the previous workout type. But it is similar to the previous one, the timing and the position is the same.

Step 1- Get into the pull up position and cling on to it till you feel comfortable but don;t prolong it for not more than 5 seconds.

Step 2- Maintain the position like before and push yourself up and all the way above the pull up bar and make sure hands are straight and not bent when you are holding the bar from above.

Step 3- Hold on to this position till you feel the tension on your muscles and quickly release and get back to the position.

Step 4- Repeat and stop if you sustain any pain. 

Cheers and
Be the best.

Advanced crunches

The killer abs is a common name given for a healthy and very strong shaped abs which look great on any men and even provides amazing strength to your body including the lower abs which can be achieved by undergoing all these specific advanced workout which will lead you into getting better and stronger abs with practice and dedication, All you need is to put some effort and time and perform these workouts on a regular basis.
Previously i came up with two types of different crunches type which is absolutely essential for the strengthening of your abs and even the muscles around them.

It might get tiring and exhausted whilst performing these challenging workouts but you need to support yourself by keeping hydrated by drinking a lot of water ,probably 10-12 cups a day and remember as always not to start up with a advanced workout without performing a set of warm ups and regular crunch combinations which i shared in my previous posts.

Make your abs workout routine on an alternative day workout basis as it will surely provide you with better results and push you more ahead and forward in building quality muscles and strength around your abs\. Perform these workouts in forms of sets and repeat until you feel completely exhausted otherwise you cannot get best results for those who are expecting of a faster and efficient way ot get killer abs

Killer abs workout 1

Reverse crunches

This workout is a little different from other crunch types as it involves you to raise your legs high in the air to perform and which is absolutely hard at the beginning to raise your legs in the air and maintain the same without getting them down which will leave with not much tension on your workout .

Step 1- Lie down flat on the floor or workout mat/ yoga mat with your legs bent comfortably,resting your hands towards the ground.

Step 2-  Bring your knees closer to your chest and it should look like your closely touching your knees to your chest, Now freeze in the same position without moving a bit,

Step 3- Raise your body using your butt and push your legs front without disturbing the angle previously created by the follow up position of the workout and return back as slow as possible in the initial stage but make it faster in a gradual way and get going till you feel the abs getting worked out.

Step 4- Take breaks for maximum of 5 minutes and repeat till you get better results .

Killer abs workout 2

Reverse jump crunches 

It is much similar to the previous workout but you need to push yourself using the lower back and create a jump like motion and jump your whole body for at least 3-4 cm, the more you jump,the more you get from the workout but make sure that you don't hurt your lower-back or the spinal cord so a soft surface is much expected and advisable for you to perform this workout safely without any injuries and hardship

Step 1- Get into the reverse crunches position which i previously shared, you can take a look at the killer abs workout 1 to follow the exact position of your legs and hands to be maintained whilst performing this exercise.

Step 2- Don't forget to bring your knees near the chest as much as possible and hold the same position when you perform the workout, 

Step 3- Push your whole body using the lower body and create a push and jump like motion and return back to the same position without altering the previously created position.


Step 4- Repeat in a set of reps without getting hurt.

Be the best.

Advanced Crunches

ADVANCED CRUNCHES

As delicious as it sounds. Coming up for abdominal strengthening and toning crunches and other set of workouts are essential but these upcoming advanced crunches a major impact on your body and gives you the most out of the workout for better abs results. I w

ill share a set of unique but well defined types of crunches which you can add to your regular  workout routine and this will definitely help you to get better abs or also called 'bullet proof abs' It is just a term for very strong abs which can be achieved with great practice of all these standard and advanced workouts .

If you are expecting something challenging for your abs other than doing the regular abs routine this is the right place and it might be challenging at first but it is very effective in not only getting your abs worked out but even shape them perfectly You need to follow these workouts on a regular basis and add them as per your convenience to the abs workout routine. If you are a beginner please do not try these advanced workouts i share without going through the set of warm up and basic workout routines i shared in my previous posts.

Advanced crunches workout 1

Plank crunches

Usually planks and crunches are two different workouts which is performed together in this workout and has a great impact on your abs and the surrounding muscles near the abdomen which would be first stretched and then toned by the crunches performed by the following crunches.

Step 1- Using the forearms get into a full plank position.
Step 2- Get your right knee and get into a position where it looks like you're touching the back of your right arms which is the triceps part and get back similarly.
Step 3- Repeat the same with the other knee in a adjacent fashion.
Step 4- Repeat the workout according to your breath to exchange air continuously and to get the best of the workout.

Advanced crunches workout 2

Hip crunches

This workout uses most of your hips and the muscles around them and even strengthens them including your lower abdomen and abdomen muscles .It just needs regular practice to make sure you get the most from the workout and doing tit safe will see to that there are no injuries caused, so please do take it a little seriously when it comes to working on all these advanced forms of workout i share and try keeping yourself healthy and warmed up whilst performing these exercises.

Step 1- With your legs slightly bent sut on your bottom and start by relaxing yourself just with this position until you feel comfortable to perform the workout.
Step 2- Form a 45 degree angle by bending your legs and lift both of your legs off the surface, 
Step 3- Touch the Right toe with your left hand and alternate to the other side by just moving slowly. 
Step 4- Touch the Left toe with your right hand and alternate to the other side by slowly moving to the position.
Step 5- Perform the workout in a regular routine and repeat till you feel the muscles around your hips including your abdomen muscles. 

Advanced dips

I shared some of the forms of advanced well organized dips in my previous post and this post is a continuation of the previous post which will include four main types of these advanced workouts. As far as i predict it must be a little hard for you all to perform all these advanced forms of exercises in the initial stages but i'm pretty sure that everyone has improved their performance and body fitness over these workout tips which I bring in my blog. 
I will share four types of other unique types of advanced dips. You can pick the set of dips which is more comfortable for you from this and even the previous blog. Pick 2-4 of your choice of dips workout and add it to your regular workout basis for getting better results overtime For this you basically need to perform along with a set of regular warm ups and workout which i previously shared. Do not try to over exceed your limit and strain yourself this might cause some terrible pain which would last for days leaving you unfit at the end. So know when to do and what to do according to your comfort.

PART 2

Advanced dips workout 1

Assisted dips workout

This particular dips workout either needs a partner or another raised platform or bars on the other end to grab your feet or hold whilst performing the workout which will leave you with better performance and results.

Step 1- As usual hold on to the dips bar.
Step 2- Instead of suspending your legs in the air you need a support from either a partner/ a raised platform up-to the height of the bars or another pair of bars right opposite to you which would help to hold on your legs comfortably in an erect position, a partner is more advisable and much better than any other options.
Step 3- Perform the dips workout as much slow as possible and maintain the rhythm and do not forget the stress a little while performing the same.
Step 4- Repeat. 

Advanced dips workout 2

Ring dips 

I prefer you to buy a pair of workout rings which is very important at any stage of your advanced dips workouts cause not only they bring great strength but also amazing flexibility which will definitely keep you much unique than others. Its not only pull ups which are performed on rings but also dips but performing dips workouts on rings might be a little challenging in the initial stages but you can practice and make it much simpler and use much of it.

Step 1- Stand straight with your feet casually, don't let your body to be on tension. 
Step 2- Hold on to the rings just like you are holding for a pull up.
Step 3- Now apply some pressure and pull yourself up and reach all the way beyond the rings and suspend your hands freely holding yhe rings without bending your elbows.and now perform a dips slowly keeping your back straight and your elbows slowly bending outwards.
Step 4- Repeat. 

Advanced dips

Previously we saw a clear picture about the different forms of advanced push ups which of-course needs a lot of practice in the beginning, but with some practice it can be made perfect and sweet.. There are numerous types of dips and in this post I will share the advanced forms of dips which can be practiced in your regular workout routine to gain mastery over the advanced form of workout.
In my previous post I have shared the basic forms of dips, If you have mastered them, the advanced ones can be made much simpler and faster to perform/ learn.

Advanced dips workout 1

Jumping dips

This  dip form has much pressure on your hands and has better impact on triceps.

Step 1- Grasp the dip bars or any workout platform for the dips and stand by your feet on the floor.
Step 2- Jump up as much as you can and maintain the form without slipping out.
Step 3-  Perform it with reps and make sure you go slow when you push the dips up to jump and land similarly.
Step 4- Repeat.

Advanced dips workout 2

Leg raised dips

It si like a usual dip form but raise your legs high up in the air and suppress them without lowering it whilst performing and do not slip out of the original form/position.

Step 1- Get into the dips position and get set for the workout on the dip bars.
Step 2- Holding onto the bars slowly raise your legs and suppress them in the air.
Step 3- Perform the regular dips workout without lowering your legs.
Step 4- Don't forget the balance and do it right and REPEAT.

Advanced dips workout 3

Single arm alternative dips

Any workout which involves single hand is mostly complicated and hard to perform but it can be made much simpler if you perform it in the right manner. Make sure your movement from one hand to another is a gradual process and do not over-strain too much.

Step 1- Once in the dips position suspend one hand freely keeping your legs together.
Step 2- Stress one of your hand in the dips movement and slowly perform the workout.
Step 3- Move from one hand to another gradually and speed up as you get comfortable.
Step 4- Repeat.

Advanced dips workout 4

Single arm (in air) dips 

This workout is basically like the previous workout but instead of holding onto the bars one of the hand is freely suspended in the air and the whole workout is performed by the other hand holding the bar and balancing the rest of the body including the legs.

Step 1- Before performing this workout, make sure you can balance a regular dips by slowly practicing with one hand and once you are confident enough , get into the dips position.
Step 2- Whilst holding one of your hand onto the bar let the other hand be suspended freely in the air (Point it front for better results).
Step 3- Perform a dip by using just one hand.
Step 4- REPEAT.

Advanced push ups part 2

You would be wondering how much of these push ups to do and which of those to do, It is simple you just need to make your own push up routine using the push up workouts you learn in this blog but make it precise and let it be in a order. Keep the ones you feel which are easier in the starting and raise according to the hardness you feel out of the type of push up.I am sharing and displaying different types of push ups both in my previous post and even in this one so as to give you better options so that you can pick the push up type which is more relevant and liked by you and to add it on to the advanced workout routine which you have been planning.

It is much advisable for you to perform them safely and to master them slowly without stressing too much while performing. Make sure you keep your lower back straight and don't bend it as this is not efficient and doing any exercises in a wrong way is in fact causes minor injuries or even major for most of the advanced workouts i share. Under any circumstance do not break your diet routine or do not start off the advanced workouts without the practice of stretching and those basic workouts i shared earlier.

Push up advanced workouts 2

1- One arm push up

One arm push up and one arm body weight exercises are very essential to build the right muscles in your body. It immensely increases the strength in that particular part of the body which is influenced. It might take a lot of time to perform the one arm push up effectively all you have to get is practice and dedication.

1- Get into the regular push up position keeping your chest stiff and your legs kissing the ground.
2- While you are keeping both the arms to the ground and stressing, slowly move one of your arms to the side and slowly take it off the ground and place it right behind your hips and learn to balance with one hand.
3- Now that you have practiced and learnt to balance a little with only the help of your one arm do a push up in a regular way but make sure you do it very slowly in the starting as you should not bang your face to the ground as you trip.
4- Repeat several times maybe 5 at the beginning and increase gradually.

2- One leg raised push up

This workout is all about balance and precision all you got to do is

1- Get into a standard push up position.
2- Raise one of your leg and suspend it in the air about 3-4 inches upwards from the ground.
3- Pressing with your hands towards the ground, balancing your leg- do a regular push up and come back slowly as you feel the muscles getting the tension.
4- Repeat.

3- One leg one arm push up

This workout is a little harder in the initial stages but it gets easier as you practice, all you need to do is concentrate and practice the previous workout and perfect it and then try this workout.

1- Get into the standard push up position as usual.
2- Raise one of your leg and suspend in the air for about 3-4 inches upwards from the ground.
3- Now do a push up using just one hand with your other hand closing off from behind plus still raising one of your leg from the ground.
4- Do it as much slow as possible and do not forget to go through a set of stretching exercises before you do the workout,
5- Repeat.

4- Archer push ups

Most of the push ups have a great impact on your biceps but this particular workout stretches,flexes and builds muscles all around your arms including biceps and triceps, All you need to do is practice well and do not do it in a wrong way it might leave you a sprain or muscle tears if ignored.

1- As usual get in the regular push up position and set your hands a little wider than the standard position of your hands keeping your legs in the same standard push up position.
2- While performing the push up, when you go down make sure your head reaches for one of your hands other than reaching for the ground right in the middle.
3- As you do so stretch your arms as much as possible and give a little tension whilst coming back to the position.
4- Switch to the other side and repeat. 

Advanced push ups part 1

The Advanced workout 1

PUSH UPS

I have shared a lot about the different and unique types of basic workouts,warm ups and stretching exercises in my previous posts,i hope you liked it and i hope you followed them carefully. If so you have gone through all those set of the basic workouts Now it will be much efficient and a little easier for you to perform these advanced workouts. I am starting up with push ups as this is a very popular workout which is liked by most
and which is followed by tons of people around the world. It is not just by practice you expertise in push ups it is also with performing different challenging types of them to master with this workout.

It is not that easy to perform these advanced workouts like the rest of the basic workouts and stretches i showed, but with efficient practice you can be the best and get that strength and body toning in a more easier and faster way. These workout routine can be performed under assistance by a friend or a trainer for safety reasons.

Push up 1

Finger push ups

These push ups are a little hard for the beginners but you can repeat and practice and can slowly master it. All you have to get is the confidence to perform a normal push up using your fingers instead of hands.
These not only build strength to your hands but also your fingers which is essential for most of the sports.

1- Get into a regular push up position.
2- Use your finger tips instead of your palms.
3- Perform a push up and stop when your fingers pain due to the tension.
4- Repeat.

Push up 2

Diamond push ups

The best workout/push up for triceps I've known, cause they directly act on your triceps and chest. It requires a little practice to get the actual diamond position initially but after a while you will learn to do it properly. All you have to do is

1- Get into a regular push up position again.
2- Place your hands flat on the ground together to form a diamond shape.
3- Making sure you don't separate or break this position perform a push up.
4- Repeat.

Push up 3

Clap push ups

This push up is a little more challenging as it might cause a bad injury if you fail to get your hands back to the ground. So focus and practice to do a regular push up properly and practice well to start up with these set of push ups.

1-Get into a push up position as usual.
2- Whilst performing a push go down towards the ground still keeping the position alligned.
3- When you are coming up, release both your hands and clap your hands once and get back to the initial position.
4- Repeat.

Push up 4

Elevated push ups

All that you require for this push up is you need a elevated surface or even a chair at considerable height.

1- Find an elevated surface of any sort and place yourself in a regular push up position in front of it.
2- Place both the edges of your legs on the elevated surface.
3- Do a push up.
4- Repeat.

Push up 5

One leg push up

This workout is just like a normal push up all you need to do is 

1- Get into a push up position.
2- Raise one of your leg 5-7 inches above the ground level and
3- Perform a push up
4- Repeat.

Push up 6

Dumb bell push up

If you are expecting to carry weights and perform a push this workout will do the job. All you need is a pair of dumbbells of different weights.

1- Hold a dumbbell in each of your hands as you usually do in the gym.
2- Place yourself in a push up position along with the dumbbells
3- Perform a push up holding on to the weights and slowly return back to the position.
4- Repeat.