Dorian yates chest workout

38m 175lbs. Just take some things to sleep at night. Maybe a little bit of uninsom.
Everyonce in a while I have some random discomfort in my chest. I am active and I workout a few days a week and eat healthy. I got an EKG and it said I was fine but I can’t stop thinking about it cause it still happens from time to time. I had high blood pressure and high cholesterol but I lost a few pounds and work out still and I don’t have those anymore.
What should I do here? Are my artery’s narrowing already at this age?
Thanks.

Hello everyone!
I've been in and out of gym for like 15 years, so my muscle memory is pretty good although I still consider myself a beginner (maybe an advanced beginner).
I'm now back in gym after a year stop. Istarted with few weeks of full body workouts and I'm now creating my own plan.
Rationale:

• 4 days a week are a sweet spot for me right now
• Easy to grow muscles: legs and biceps. Hard to grow muscles: chest and shoulders
• Nutrition is pretty standard, I eat enough proteins but also I tend to stay on a slightly caloric deficit.
• Rest time are approx. It may take shorter if I feel I have enough energy

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What do you think?
Day 1

Exercise	Reps	RPE	Rest
Flat bench press	3x8	8	180"
Lat machine	4x10	8	180"
Inclined dmb press	3x8	8.5	90"
Low cable row	4x10	8.5	90"
Dips	3xmax		60"
EZ bar curl	4x10	8.5	60"
Leg raises	3xmax		60"

Day 2

Exercise	Reps	RPE	Rest
Leg curl	3x10	8.5	60"
Squat	3x8	8	180"
Reverse lunge	3x10	8.5	90"
Standing calves raise	3x15	8.5	60"
Seated dmb shoulder press	3x8	8	180"
Dmb side raises	3x10	8.5	60"
Bent over lateral raise	3x20	8.5	60"

Day 3

Exercise	Reps	RPE	Rest
Assisted pull ups	3x10	8	180"
Inclined bench press	3x8	8	180"
Chest supported row	3x8	8.5	90"
Floor press	4x8	8	180"
Seated dmb curls	4x10	8.5	90"
Overhead rope extension	3x12	8.5	90"
Reverse pec deck	3x15	8.5	60"
Hyperextensions	3x12	8.5	60"

Day 4

Exercise	Reps	RPE	Rest
Leg extension	3x10	8	180"
Dumbbell romanian deadlift	3x10	8	180"
Glute bridges	3x10	8.5	60"
Smith machine military press	3x8	8	180"
Cable side raise	3x10	8.5	60"
Standing cable rear delt fly	3x15	8.5	60"
Leg raises	3xmax		60"

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Hello, this is my very first post here, I'm a first-year college student and I'm planning on losing some of the weight I've gained over the year to try and be somewhat back in shape for the summer, problem is that I have my finals this month so I can't spend much time on workouts (an hour max ) plus I can't go into a very strong diet because I still need to have the energy to study throughout the day. I have a small gym room in my dorm with basic equipment like dumbells and a bench (and a couple of other basic things). I have no idea what my weight and height is and there's currently no way of measuring them (but I can roughly say that I'm (male) between 170 to 175 cm and about 70 to 75 kg, but I could be wrong so take like an additional 3cm and 3kg fault margin). It has been a long time since I've worked out or done any exercise and don't necessarily have much muscle mass at all, my hands and upper body seem to still be quite thin but the bulk is around my hips and belly all the way to the bottom bit of my chest).

Joined a new gym in a different city. Has been of fatloss for about 8 months. Had a trainer, certified and pretty good one, made progress under him. Still following the same.
The last 4 months o could not hit the gym more than 2 Or 3 times a week and at times couldn't go for a few weeks. So was a bit in a rush to get back.
Joined this gym close to where I live now. On the second day the idoit lady trainer, she is the only one who deals with the clients with a smile and half naked attire, approaches me and stops me from doing my work out. Said what I'm doing is wrong, says how can someone do more than 1 muscle group a day. I refused and carried on with my workout. She comes back and almost forcefully stops me and proceeds to make me do almost every excercise wrong. She made me do 5 excercises for only my chest. I haven't been to the gym after that. Been 4 days. Have lost mosnths of progress. The only other option was to join a gym worth 7k a month and mandatory coach.
I have my own workout and diet. Has anyone faced this? What do I do?
TL;DR- how do I explain stupid trainers that I don't want to do workout according to them?
EDIT- I was on PPL and she made me do 5 exercises only for chest

I made a post about my workout plan on this sub and I was recommended to lower the number of exercises. So for ex how many sets and reps should I do for chest to get maximal size gains as novice
With my past routine I was doing Bench press and Dips 2x a week, 3 sets of 9 - 12 and got good progress with not a lot of fatigue, I don't want to overtrain, get injured or stuff like that.
This was the previous routine
I have a focus on bodybuilding

For context, ive done weightlifting for a little over a year and i love it so much. I dont wear my binder to lift and am pre-t so i dont pass super well in the gym i go to, however my trainer is a big ally and my partner comes with me so i feel fine there.
Recently a friend of mine invited me to workout in our highschools gym with him, since he knows i really like lifting and they do it as well.
this friend is super great and a big trans ally (they also use any pronouns, just typically he/him). But the idea of being without my binder on around school friends in any sort of school enviroment is too stressful and would make me too dysphoric.
I ended up just telling them that Id be uncomfortable in the school gym (didnt mention why), and he was completely understood but I feel really bad because he's cool and id love to work out with him. I honestly wish it was safe to wear a binder to workout, or that i had a smaller chest so tape would make me flat.
I just feel sad that an opportunity to workout and spend more time with someone cool was wasted because of my chest dysphoria.

Hi all,
Just started swimming a couple months ago (loving it) and want to turn it up a notch!
I'm mainly after something that can download workouts and has reliable (enough) HR monitoring, as well as music capabilities. Admittedly I don't do any open water swimming and am just cutting laps in a pool, so I don't know if GPS is necessary. Other sport modes aren't a necessity, but I do a bit of running.
I've looked through some earlier posts and the main contenders within my budget seem to be the Garmin Forerunner 245 and Garmin Swim 2, though I've seen people say the 245 and swim 2 are essentially the same watch (with the 245 being superior).
What are your thoughts on this? Would there be any other watches which offer the quality/functionality I would need for a similar price or cheaper?
Also, I've seen a few people suggest that HR monitoring is somewhat inaccurate with watches unless you incorporate an external monitor on your chest/temple. How inaccurate are we talking here? Would it be worth getting one of the external monitors?
BONUS QUESTIONS: Should I consider saving up for something better than the likes of a Forerunner 245 or Swim 2? Conversely, would a Forerunner 245 or Swim 2 be overkill for my needs?
Looking forward to your your responses,
Many Thanks!

I’m not so good at telling stories so please bear with me. I just wanna get this off my chest. I posted photos of myself on Facebook cause feeling ko I looked great. There’s this friend of mine living overseas. She made a very unnecessary comment how I looked “buto’t balat” so when I woke up this morning, I was so annoyed kasi ganda ng gising ko sabay ganun makikita ko sa notifs ko. Hindi ko alam saan ako lulugar tbh! I was bullied for being fat before and now, I’m feeling really confident about my body, I workout 3-4x a week at may unnecessary comments pa rin na payatot ako. I managed to gain muscles cause I lift heavy in the gym. Ewan ko ba kung insecure siya dahil she’s 3x larger than me. So I chose violence and replied to her comment and said “at least ako di bundat haha!” Yun lang thanks for reading my rant! Am I an asshole dahil pinatulan ko siya sa comment section and did I mention that she’s five months pregnant and 5 years older than me? Haha!

Dumbbell chest press
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Introduction: When it comes to building a strong and defined chest, the dumbbell chest press is a go-to exercise. Not only does it target the pectoral muscles, but it also engages the shoulders and triceps, making it a compound movement that provides comprehensive upper body strength and development. In this blog post, we will guide you through the proper form, variations, and benefits of the dumbbell chest press, helping you master this essential exercise and achieve impressive results.
Understanding the Dumbbell Chest Press: The dumbbell chest press primarily targets the pectoralis major, the largest muscle in the chest. It also engages the anterior deltoids (front shoulders), triceps, and stabilizing muscles throughout the upper body. Performing this exercise correctly is crucial to maximize its effectiveness and minimize the risk of injury. How to perform the dumbbell chest press:
Plant your feet firmly on the ground and ensure your lower back is pressed against the bench. Start with your arms fully extended above your chest, keeping a slight bend in your elbows. Lower the dumbbells towards the sides of your chest in a controlled manner, maintaining a 90-degree angle at your elbows. Repeat for the desired number of repetitions. Benefits of the Dumbbell Chest Press: Incorporating the dumbbell chest press into your workout routine offers numerous benefits, including: a. Strength and Muscle Development: The dumbbell chest press targets the pectoral muscles, helping to increase their strength and size. It also engages the surrounding muscles, contributing to overall upper body development.
b. Stability and Balance: Using dumbbells instead of a barbell for chest pressing exercises requires greater stabilization and balance, as each side of the body must work independently. This enhances muscle coordination and improves overall stability.
c. Versatility and Adaptability: The dumbbell chest press offers a wide range of variations and modifications, allowing you to target specific areas of the chest and adapt the exercise to your fitness level and goals. Incline, decline, and neutral grip variations can provide added challenges and target different muscle fibers.
Dumbbell Chest Press Variations: To keep your workouts engaging and continuously challenge your muscles, consider incorporating these variations of the dumbbell chest press:
a. Incline Dumbbell Chest Press: Perform the dumbbell chest press on an incline bench, with the bench set at a 45-degree angle. This variation emphasizes the upper chest muscles, helping to create a more balanced and well-defined chest.
b. Decline Dumbbell Chest Press: Perform the dumbbell chest press on a decline bench, with the bench set at a 45-degree angle facing downward. This variation shifts the emphasis to the lower chest muscles, contributing to a fuller and more sculpted appearance.
c. Neutral Grip Dumbbell Chest Press: Hold the dumbbells with your palms facing each other, known as a neutral grip. This variation targets the inner chest muscles and provides an alternative grip position for individuals with wrist or shoulder mobility issues.
Programming and Progression: To maximize the benefits of the dumbbell chest press, consider the following programming and progression tips:
a. Sets and Repetitions: Perform 3-4 sets of 8-12 repetitions per set. Adjust the weight to challenge yourself while maintaining proper form. If you can comfortably perform more than 12 repetitions, consider increasing the weight slightly.
b. Rest and Recovery: Allow your muscles adequate rest between sets and workout sessions. Aim for 48-72 hours of recovery time between chest workouts to ensure optimal muscle repair and growth.
Conclusion: The dumbbell chest press is a fundamental exercise for strengthening and sculpting the pectoral muscles. By mastering proper form, incorporating variations, and progressively challenging yourself, you can unlock the full potential of this exercise and achieve a well-defined and powerful chest. Remember to listen to your body, start with weights suitable for your fitness level, and gradually progress as you gain strength and confidence. Get ready to elevate your chest workouts and achieve impressive results with the dumbbell chest press!

Hello everybody!
Im 30(F), currently weighing: 60 -59 kg, height: 164 cm. Pear shape
I have lost weight in a span of 4 years ( it was really sloooooow loss). However, I really hate my arms in and how they look, In year 2021 I dedicated workouts just for my arms but after almost two years I don’t like the result of my arms, they are still hanging and jiggly 💔 .. People around me start saying that im wasting my time and i have loose skin that won't go unless i do surgery and this is what i was afraid of.
P.S// i want my arms slim, i don't want them huge or mascular.
I workout from home with sets of weights: I workout 3 times a week.Im trying to hit 100g of protein a day however, since I have not lost any weight for the past months I had to cut my calories to now 1700 cal so the amount of protein ranges from 80 To 90I have 2 sets of dumbbells (5kg & 7kg) in addition to a barbell 30 kg .. I workout approximately 1 hour then I hope in a treadmill for 10 minutes where I play with speed ( walk, walk fast , sprint then back again )I do :
-chest press- Biceps curls- shoulder press- kick backs- overhead extension ( 60 reps for each hand ) then do 3 sets of 12 reps with the 7 dumbbells.- resistance band also 60 for each hand
-weight squats
-overhead march- bent row- Romanian dead lift
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I talked to few "expert" trainers but they gave me conflicted opinions:
-eat at 1300 cals or you won't see results
-don't train your biceps and triceps just your shoulders, because if you gain muscle it will be huge and and with gravity you will still see the jiggly parts.
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honestly, Im TOTALLY! lost and disappointed and i don't know what to do now
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@ Pictures: (see no difference at all)
-arms releaxed: relaxed
-arm flexed: flexed
- video: VIDEO of how my arms looks now ( i avoid wearing short sleeves for this reason)
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I would appreciate it if you point out any mistakes im doing

M48 with a sub 40 10K and sub 1h25 HM PB currently. Been running competitively for more than 15 years.Have been training exclusively with the DSW feature these past 8 months after an IT band incident that sidelined me for a couple of weeks (thought I'd give it a try to gradually get back into running). Watch is Epix Gen2 (I wear it 24/7) and I always wear a chest strap when running.
These are my own observations/tips to get the most out of the DSW feature:

1. Have at least 10 days of training data with the watch before using this feature for the first time. You should be training normally with a mix of easy and hardelonger efforts. This way the algorithm will have a better understanding of your current abilities and training load.
2. Set the suggestion to HR based. I can't stress this enough. Terrain type and ambient temperature have a profound effect on training load. Unless you only train and compete on a track you need it to be set on HR rather than pace.
3. Wear the watch for as many hours as you can during the day (and night!). The algorithm's suggestion take into account resting heart rate, sleep data, body battery, stress levels, training load (both acute and chronic), recovery time and a boatload of additional parameters. The more it knows about your body the better it gets.
4. Garbage in-garbage out. Watch should fit relatively snug to read you HR as accurately as possible. Ideally you should use a velcro strap (best option for accurate readings IMHO) and train/race with a chest strap. Erratic readings will make the suggestions less accurate.
5. Set your HR zones correctly. Perform a LTHR test early on and set your zones according to its findings. A deviation of 2-3bpm is no big deal for mere mortals but you should be close enough. After that keep the watch to "LTHR auto detect" and it will adjust accordingly as you get fitter.
6. Keep your efforts honest. If the watch suggests a 40 minute base run @ 140bpm you should keep the whole effort as close to this suggestion as possible. Start conservatively for the first few minutes (maybe 3-4bpm lower than suggested) and let cardiac drift get you exactly where you should land. Missing a few beats is not the end of the world but don't think that running for 20 minutes @ 120bpm and then hitting 160bpm for the next 20 minutes is the same as staying consistent for the length of the workout.
7. Be aware that the algorithm will always err on the safe side of things. Most workouts will feel easy at first (maybe too easy). This is especially true for suggested Base and Recovery runs. Don't try and force progress. The algorithm will readjust accordingly and your workouts will become more challenging as you become fitter.
8. Patience is key. This is not your standard 12 week program to smash your 10K PB and then move to a different training program. There is no finish line. The more you use it the better (you and) it becomes. As time goes by you will recognize that it starts to introduce down weeks and periodization. You will be getting workout suggestions that aim to improve your efforts across a wide range of distances.
9. For those that compete in specific distances (ie marathons) you can add your next race(s) in your calendar and the DSW will adapt to better prepare you for these race events. You can even specify a desired finish time and race priority if participating in multiple events. The algorithm will even suggest a taper period suitable for every race distance according to race priority set.
10. Trust the process. Some suggestions may seem off-especially at first, but every training session has its purpose. I have been steadily improving every month and (most importantly) stayed injury free for this whole 8 month period without ever been too tired to go out and run. Many people believe this feature is useless. For me it definitely works.

EDIT- for those interested check out Garmin's documentation:
https://www.garmin.com/en-US/blog/fitness/daily-workout-suggestions-for-runners/
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https://www.garmin.com/en-US/garmin-technology/running-science/physiological-measurements/daily-suggested-workouts-feature/

Chest and tricep workout
Introduction: A well-rounded upper body workout is incomplete without targeting the chest and triceps. These muscle groups not only contribute to functional strength but also help enhance the aesthetics of the upper body. In this blog post, we will explore an effective chest and tricep workout that will help you sculpt and strengthen these areas. Whether you're a beginner or an experienced fitness enthusiast, incorporating these exercises into your routine will bring you one step closer to achieving your fitness goals.

1. Push-Ups: Push-ups are a classic exercise that engage multiple muscle groups, including the chest and triceps. They can be done anywhere and require no equipment. Start with a modified version (knees on the ground) if necessary and progress to the traditional push-up position as your strength improves. Aim for 3 sets of 10-15 repetitions, focusing on maintaining proper form throughout the movement.
2. Dumbbell Chest Press: The dumbbell chest press is an effective exercise for targeting the chest muscles. Lie on a flat bench with a dumbbell in each hand, elbows bent and palms facing forward. Push the dumbbells up until your arms are fully extended, and slowly lower them back down. Perform 3 sets of 8-12 repetitions, gradually increasing the weight as you get stronger.
3. Incline Dumbbell Flyes: Incline dumbbell flyes target the upper chest and help create a well-rounded chest development. Adjust a bench to a 45-degree incline and lie back with a dumbbell in each hand. Start with your arms extended above your chest and lower the dumbbells out to the sides in a wide arc. Return to the starting position, focusing on the contraction in your chest. Complete 3 sets of 10-12 repetitions.
4. Tricep Dips: Tricep dips are an effective bodyweight exercise that primarily targets the triceps. Position yourself on parallel bars or a stable elevated surface, with your legs extended in front of you. Lower your body by bending your elbows until your upper arms are parallel to the ground, and then push yourself back up to the starting position. Aim for 3 sets of 10-15 repetitions, adjusting the difficulty by changing the height of the bars or using a bench.
5. Skull Crushers: Skull crushers isolate the triceps and provide an excellent workout for strengthening and defining the back of your arms. Lie on a bench with a dumbbell in each hand, arms extended above your chest. Bend your elbows, lowering the dumbbells towards your forehead, and then extend your arms back up to the starting position. Perform 3 sets of 8-12 repetitions, focusing on maintaining control throughout the movement.
6. Tricep Pushdowns: Tricep pushdowns target the triceps using a cable machine or resistance band. Attach a straight bar to a high pulley or anchor a resistance band at chest height. Stand facing the cable machine or resistance band and push the bar or band downward until your arms are fully extended. Slowly return to the starting position, focusing on the contraction in your triceps. Complete 3 sets of 10-12 repetitions.

Conclusion: Incorporating a well-rounded chest and tricep workout into your fitness routine will not only help you sculpt and strengthen these muscle groups but also contribute to overall upper body strength and aesthetics. Remember to start with proper warm-up exercises and use weights that challenge you without sacrificing form. Gradually increase the intensity and weight as your strength improves. Consistency and patience are key to achieving your desired results. Consult with a fitness professional before starting any new exercise program, especially if you have any underlying medical conditions. Embrace this

Is this a good beginner workout routine (full-body 2 times a week) [5 months]?
Day 1:
Squat 2x5-7
Bench Press 2x6-8
Seated Cable Row 2x8-12
Leg Curl 2x12-15
Cable Lateral Raises 2x8-12 (+ dropsets one last set)
Lat Pull Machine 2x8-12
Tricep Rope Pushdown 2x10-12
Rope Hammer Curl 2x10-12
Cable Rear Delt Fly 2x8-12
Day 2:
Deadlift 2x4-6
Overhead Press 2x5-7
Chest Supported DB row 2x6-10
Incline Smith Press 2x6-10
Lunges/Leg Press 2x10-15
Pull-Ups 2xAMAP/ CG Lat Pulldown 2x10-12
Incline Curls 2x8-10
Rope Overhead Extension 2x8-12

I recently wrote a workout plan with some inspiration from other plans
my main focus with this workout plan is - forearm growth - arm ( brachialis and short head focus) - shoulder growth prominent medial delt - V-Taper
My main focus was on volume and not to overload or under load my leg days I feel could use critiquing on volume and possibly other days I’m open to any suggestions of bettering this!
Push * Barbell shoulder press 4x8-10 * Cable Press around 3x10-12 * Lateral raises 2x failure * Incline DB press 3x8 * Squeeze Only Triceps Pressdown + Stretch Only Overhead Triceps Extension 3x8+8
Pull * Lat-pulldown (medium grip metal bar) 3x8-12 * EZ bar curls 4x8-10 * DB lat pullover 2x10-23 * Preacher curls 2x10-12 * Shrugs 2xfailure
Legs (Quad Focus) * Standing Calf Raises (Use plate or elevate the ball of foot) 3x15-20 * Squats 4x8 * Leg press 3x8-10 * Leg Extensions 4x10 * Decline Crunch 3x failure
Chest/back * Barbell bench press 3-4 warmup sets 1x3-5 * ⁠Face Pulls 3x10-12 reps * Cable flys 2x10 * Close grip rows 4x10 * Reverse cable flys 2x10/10 (first 10 face slouched forward last 10 face forward)
Legs (Ham Focus) * Hamstring Curls 4x10 * Single Leg Press 2x15 * Barbell RDL 4x10 * Standing Calf Raises (Use plate or elevate the ball of foot) 3x8 * Leg raises 3x failure * Dead hangs 2x failure

I recently wrote a workout plan with some inspiration from other plans
my main focus with this workout plan is - forearm growth - arm ( brachialis and short head focus) - shoulder growth prominent medial delt - V-Taper
My main focus was on volume and not to overload or under load my leg days I feel could use critiquing on volume and possibly other days I’m open to any suggestions of bettering this!
Push * Barbell shoulder press 4x8-10 * Cable Press around 3x10-12 * Lateral raises 2x failure * Incline DB press 3x8 * Squeeze Only Triceps Pressdown + Stretch Only Overhead Triceps Extension 3x8+8
Pull * Lat-pulldown (medium grip metal bar) 3x8-12 * EZ bar curls 4x8-10 * DB lat pullover 2x10-23 * Preacher curls 2x10-12 * Shrugs 2xfailure
Legs (Quad Focus) * Standing Calf Raises (Use plate or elevate the ball of foot) 3x15-20 * Squats 4x8 * Leg press 3x8-10 * Leg Extensions 4x10 * Decline Crunch 3x failure
Chest/back * Barbell bench press 3-4 warmup sets 1x3-5 * ⁠Face Pulls 3x10-12 reps * Cable flys 2x10 * Close grip rows 4x10 * Reverse cable flys 2x10/10 (first 10 face slouched forward last 10 face forward)
Legs (Ham Focus) * Hamstring Curls 4x10 * Single Leg Press 2x15 * Barbell RDL 4x10 * Standing Calf Raises (Use plate or elevate the ball of foot) 3x8 * Leg raises 3x failure * Dead hangs 2x failure

Ok so Im 17 white (half slavic half Western Europe i mention bc race can affect secondary sex characteristics) PreT. I have a small adam’s apple(im the only one who notices it), a few hairs on my chest and lots of hair in general like on my legs, i pass like 50/50, i pass more with less clothes as im pretty fit bc i workout (but i dont even workout rigorously like 10 minutes a day usually and im jacked?), male hairline, very horny in fact hornier than my cis male friends sometimes so horny my trans friend on T keeps joking about whats gonna happen when i get on T when im already horny asf.
I do not have PCOS and not intersex bc i have a period and its very heavy, like heavier than most cis girls.
So wtf is this just good genes? Im genuinely just confused man. Is this just getting lucky?

I recently wrote a workout plan with some inspiration from other plans
my main focus with this workout plan is - forearm growth - arm ( brachialis and short head focus) - shoulder growth prominent medial delt - V-Taper
My main focus was on volume and not to overload or under load my leg days I feel could use critiquing on volume and possibly other days I’m open to any suggestions of bettering this!
Push * Barbell shoulder press 4x8-10 * Cable Press around 3x10-12 * Lateral raises 2x failure * Incline DB press 3x8 * Squeeze Only Triceps Pressdown + Stretch Only Overhead Triceps Extension 3x8+8
Pull * Lat-pulldown (medium grip metal bar) 3x8-12 * EZ bar curls 4x8-10 * DB lat pullover 2x10-23 * Preacher curls 2x10-12 * Shrugs 2xfailure
Legs (Quad Focus) * Standing Calf Raises (Use plate or elevate the ball of foot) 3x15-20 * Squats 4x8 * Leg press 3x8-10 * Leg Extensions 4x10 * Decline Crunch 3x failure
Chest/back * Barbell bench press 3-4 warmup sets 1x3-5 * ⁠Face Pulls 3x10-12 reps * Cable flys 2x10 * Close grip rows 4x10 * Reverse cable flys 2x10/10 (first 10 face slouched forward last 10 face forward)
Legs (Ham Focus) * Hamstring Curls 4x10 * Single Leg Press 2x15 * Barbell RDL 4x10 * Standing Calf Raises (Use plate or elevate the ball of foot) 3x8 * Leg raises 3x failure * Dead hangs 2x failure

Static pull up holds are a great way to stretch and strengthen your back. They are a game changer to get better at pull ups!
This exercise consists of holding at 3 levels of the pull up for an extended amount of time:

• The top of a pull-up (bar to chest, or bar behind the neck)
• The mid-hold (bar above the head)
• The dead hang (straight arms)

The mid hold is probably the hardest part of the combo. It requires good shoulder strength and mobility. You can practice assisted lat flies and use a resistance band to build up to it.
This is an overall great combo for building core strength, as well as increasing flexibility. It can also help to improve posture and reduce back pain.
If you can’t hold behind your neck yet, substitute for a classic chest to bar at the top of the pull up hold.
Aim for 5-10 seconds at each level. Go for 3-5 sets after your pull up workout.
Check out one of my sets here!
Give them a try and see how much your back can benefit!
If you are new, join OnlineCalisthenics here!

I have been looking to get a more feminine body for a while now but I am unsure how to do it with my physique.
For context I am 19, 5’6, and 165ibs (mostly muscle) and have muscle and a sort of square build. Having bigger hips but my chest is bigger and just can’t seem to get rid of my pecs.
I have started to diet and focus mainly on my legs, abs, and butt while working out but my arm muscle and pecs seems to not go away no matter the amount of neglect.
While I don’t have any pics (I can post some or send some if you are curious to what I look like) in general I feel like I am going in the right direction with the workouts and diet but just don’t see me getting the feminine body I see other users and people having if not looking feminine at all.

Today was pretty relaxing. I woke up at 6am did cardio for an hour then I came home showered and took a nap. When I woke up I filmed two reference sequences for my animation, studied animation for a bit, ate two sandwiches and drank apple juice then I decided to nap a little more.
I then woke up heated a mug of coffee, helped my mom a bit and now I’m studying a bit more.
I’m going to complete my chest and abs workout in the next hour then I’ll commence animating.

You really don’t need much to get a great calisthenics workout.
Today we are going to focus on getting your legs on fire with calisthenics.
All you need is two resistance bands: a thin one and a slightly thicker one.
1. Overhead squats
- How to do it:

• Use the thicker band for this exercise.
• Place the band under your feet and extend the band over your head as if you were holding a barbel.
• Keep you pelvis tilted in, straight back and keep your hands up both on the way down and up.
• Go slow on the down, fast on the way up!

- How to adjust difficulty:

• You can use a thicker or thinner band to add or reduce the difficulty depending on your level.
• Repeat 10+ reps x 3-5 sets.

Watch the video here.
2. Deadlifts
- How to do it:

• Step on the band and grab each end.
• Go slow on the way down, fast on the way up!
• Keep your back straight on the way down.
• Do not over reach forward with your hips when coming back up straight.
• Control each portion of the movement.

- How to adjust difficulty:

• You can adjust the weight/resistance of the band by stepping a bit wider and making the band shorter.
• You can also grab the ends a bit further up or down to add or release tension depending on your level.
• Lastly you can use a thicker or thinner band to add or reduce the difficulty.
• Go for 10-15 reps x 3-5 sets

Watch the video here.
3. Hip flexor curls
- How to do it:

• Lay down on your back and loop the light band around your feet.
• Keep one leg extended and bring your opposite knee to your chest.

- How to adjust difficulty:

• Hold each last rep for 3-5 seconds.
• Go for 10-15 reps per leg x 3-5 sets.

Watch the video here.
Legs are tremendously important for your fitness and health so work them at least 3 times a week!
Join OnlineCalisthenics here if you are new!