Pull-Up & Push-Up Programs

Few men want to spend every day in the gym. But that doesn’t mean they can’t do some solid resistance training away from the barbells and dumbbells. A combo plan of pull-ups and push-ups provides a great pump. And by varying the arm angles of each exercise you can hit all the upper body muscles. On these pages are complete pull-up and push-up exercises. You can do all of them or just a few. Either way you won’t have to worry about going soft.

BEGINNER PULL-UPS

This exercise develops the muscles used in regular pull-ups and is for those men who cannot do full sets of regular pull-ups. Begin by using a chair or having someone boost you up to the starting position, which is with the head over the bar and hands at a medium to wide grip (1). Slowly lower yourself until arms are bent at 90-degree angles (2), and hold for a few seconds. Then lower until arms are straight (3) and hold for a few seconds. Then drop down, rest briefly and do another repetition.

Perform as many reps as possible, and work up to a point where you can do standard pull-ups.

STANDARD PULL-UPS

Grasp the bar with hands shoulder-width apart, palms forward. Pull yourself up until your head clears the bar. Pause, then lower to starting position.

NARROW-GRIP PULL-UPS

Grasp the bar with hands as close as possible, palms forward. Pull yourself up until your head clears the bar. Pause, then lower to starting position.

WIDE-GRIP PULL-UPS

Grasp the bar with hands as wide as possible, palms forward. Pull yourself up until your head clears the bar. Pause, then lower to starting position.

REVERSE PUSH-UPS

(Triceps)
Begin with hands behind you grasping a chair or other suitable object, fingers forward. Beginning with arms bent at a 90-degree angle, and keeping legs straight throughout, proceed to push up until arms are straight. Pause,
then lower to starting position.

ONE-ARM PUSH-UPS

(Shoulders & Triceps)
Place the left palm flat on the ground under the head, and grasp the left wrist with the right hand. Proceed to push up until the left arm is straight. Pause, then lower to starting position. Perform sets with each arm working.

SLANT PUSH-UPS

Begin with arms bent at 90-degree angles, hands at sides facing forward. Proceed to push up until arms are straight. Pause, then lower to starting position.

ELEVATED PUSH-UPS

(Chest & Shoulders)
This is a basic push-up, except your feet are elevated on a bench or other suitable object. Once in place, with hands under shoulders and body aligned, proceed to push up until arms are straight. Pause, then lower to starting position.

ANGLE PUSH-UPS

(Biceps & Triceps)
Begin with arms bent at 90-degree angles, the left hand
palm forward next to the head and the right hand palm
forward by the chest. Proceed to push up until arms
are straight. Pause, then lower to starting position.

MIDSECTION WORKOUT PERFECT ABS

The stomach-defining maneuvers illustrated here work perfectly together. Some use dumbbells and a bar for added emphasis. Perform each repetition slowly, holding the contracting ab muscles for a few seconds halfway through each exercise. We recommend two sets of 10 repetitions each, but feel free to perform as many sets and reps as you like.

ABDOMINALS

Legs-Raised Crunches
Lie on your back with legs raised and bent, and with hands behind the head. Proceed to raise the head and shoulders off the ground. Pause, then lower
to starting position.

OBLIQUES


Bar Twists
Stand grasping a bar on the upper back, with feet wide apart. Proceed to twist to the right. Pause, then twist to the left.

ABS & OBLIQUES

Bar Extensions
Stand grasping a bar on the upper back, with feet wide apart. Proceed to extend down to the right, lowering the bar to that side. Pause, then rise and extend down to the left.

OBLIQUES


Bar Bends
Stand grasping a bar on the upper back, with feet wide apart. Proceed to bend to the right. Pause, then bend to the left.

ABDOMINALS

Hip Raises
Lie on your back with hands palms down at sides and with legs raised together. Proceed to press down and raise hips high off the ground. Pause, then lower to starting position.

ABDOMINALS

Leg Raises
Lie on the ground with hands palms down by sides and with legs straight out together slightly raised. Proceed
to raise legs up a foot or so. Hold for several seconds, then return to starting position.

OBLIQUES

Side Leg Raises
Lie on your left side, leg over leg, extending the upper body up on the left forearm. Proceed to raise the right leg. Pause, then lower to starting position. Perform a set, then turn over on your right side for another set.

ABS & OBLIQUES

Dumbbell Twists
Stand grasping a dumbbell with both hands in front of the waist. Proceed to twist to the right. Pause, then twist to the left.

ABDOMINALS

Hanging Knee Raises
Hang from a platform with feet off the ground. Proceed to raise knees to chest level. Pause, then lower to starting position.

ABDOMINALS

Hanging Leg Raises
Hang from a platform with feet off the ground. Proceed to raise straightened legs until parallel to the ground. Pause, then lower to starting position.

ABDOMINALS

Sit-Ups
Lie on your back with hands behind head and legs bent. Proceed to raise the upper body until at a 90-degree angle with the thighs. Pause, then lower to starting position.

ABS & OBLIQUES

Sit-Up Twists
Lie on your back with hands behind head and legs bent. Proceed to raise the upper body until at a 90-degree angle with the thighs, then twist to the left. Pause, then lower to starting position and next rise and twist to the right.

ABDOMINALS

V Sit-Ups
Lie on your back with hands behind head and legs straight out together. Proceed to simultaneously raise the upper body and legs until they form a ÔVÕ. Pause, then lower to starting position.