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Abs Arms Chest Core Deltoid Glutes Hamstrings Healthy lifestyle HIIT Quadriceps Shoulders Triceps Workouts

The Best Full Body Strength Training Exercise, Burpees

Burpees is a great full body workout for calorie burning exercises. It is usually an essential exercise for HIIT workout sessions. So if you are up to burn your excess fat, then it is a must to add burpees in to your routine. As it is a full body workout, it works on many of your muscles including arms, chest, abs, glutes, quads and hamstrings also.  

Burpees Benefits

Burpees is a workout with many benefits as it works on many of your body muscles. It builds your muscle strength in your legs, hips, buttocks, abdomen, arms, shoulders and chest. But most importantly, it will help you to burn calories. For an average person, 10 – 15 calories will burn if you perform burpees for about 60 seconds.

Burpees variations

In this exercise also there are few variations to target different muscles. But in this case, all of them are suitable for fat burning because they all are high insensitive workouts. Some of the variations of burpees exercise are as follows.

  • Push up burpees This is the most usual variation of the burpees exercise. The steps to perform this variation will be discussed below.
  • Side burpees – This variation is also very similar to the usual burpees variation. The only difference in this is you have to jump to the side instead of the back. All other steps are same as in the usual variation.
  • Superman burpees – In this burpees variation, instead of the push up part, all other steps are similar. You have to perform superman posture instead. If you do not know about superman exercise, just click below to know everything about it.
    Superman Exercise
  • Star jump burpees – In this variation also the only difference is you have to perform star jump instead of the usual push up.
  • Tuck jump burpees – instead of push up you should do a tuck jump. Click down below if you don’t know how to perform star jump and tuck jump.
    Star & Tuck Jump
  • Bench burpees – In this variation you have to jump on to a fixed bench or a stair instead of the push up.

How to do Burpees?

The basic movement used in usual burpees  can be performed as the given steps down below.

  • Begin in a standing position
  • Move into a squat position with your hands on the ground
  • Kick your feet back into a plank position, while keeping your arms extended
  • Return your feet into squat position immediately
  • Stand up from the squat position 
  • Perform burpees for 3 sets of 12, 15 or 20 repetitions

You can follow the picture shown below the topic to have more convenience. So, get ready to change your body.

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Chest Shoulders Triceps

The Best Triceps Killer Workout, Close Grip Bench Press

If we talk about building upper body, then bench press is a definite exercise to go in. It is one of the best upper body workouts to build and strengthening of many muscle groups in upper body including deltoids, triceps, forearms, pecs, arm muscles and abdominals. In this workout also there are many variations to target different muscle groups. Some of the variations are, incline bench press, decline bench press, dumbbell bench press, close grip bench press and narrow grip bench press. So in this article, we planned to talk about close grip bench press.

In the traditional bench press workout, the bulk of the work is done by the chest muscles. But in close grip bench press, the majority or the bulk is done by the triceps. Even though triceps are essential to build upper body strength and also to help moving elbows and shoulders. Strong triceps are the key to maintain the stability of your shoulders and arms.

Also, triceps are the base for strong and muscular arms for men and for women, it is definitely essential to triceps workouts to have toned arms. Otherwise women had to have flabby layer of flesh under neath their arms, which is not nice at all. To all these problems, this killer workout will help you.

The closed grip bench press is focusing more on your triceps while the traditional bench press works on your triceps, shoulders and specially on chest, not the triceps. So here are the basic step to perform, triceps killer workout, closed grip bench press.

  • Lay on the bench as similar to the traditional bench press (make sure your buttocks and back touches the bench well and your feet holds to the floor to have a strong base )
  • Grab the barbell with both of your hands with the distance of shoulder width apart. (When grasping the bar, your fingers must point outwards your face and thumbs opposite to each other)
  • Now bring the barbell slowly down towards your chest, without losing control (when performing this, your chest should be lifted slightly upwards from the bench)
  • Once the barbell is near your chest, press it upwards using your arms until your hands are fully straighten
  • Then slowly lower the barbell again towards your chest
  • Do for 3 sets of 8, 12, or 15 repetitions.

Make sure to keep your elbows into the body as you press the barbell and to maintain tension in the triceps and chest.

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