Pull & press bars

Pull_press_bars

Workout: upper back, biceps, triceps, chest

Map location: 9

 

Step by step: press ups
  1. Position your hands on the lower bar slightly wider than shoulder width.
  2. Extend your legs out behind you and rest on your knees if you’re a beginner or your toes if you’re experienced.
  3. Tighten your abdominals to keep your body straight and strong.
  4. Bend your arms, lowering your shoulders towards the bar, then push up into the original position.
  5. Repeat.

 

Step by step: pull ups
  1. Position your hands on the higher bar slightly wider than shoulder width.
  2. Tighten your abdominals to keep your body straight and strong.
  3. Pull yourself up to the bar. Aim to bring your collar bone as close as possible to the bar.
  4. Lower yourself back down in a slow and controlled manner.
  5. Repeat.

 

Step by step: tricep dips
  1. Position your hands on the middle bar slightly wider than hip width.
  2. Place your feet on the floor slightly in front of your body, about a hips width apart.
  3. Tighten your abdominals to keep your body straight and strong.
  4. Push your body forward, taking the strain in your arms.
  5. Bend your arms (no more than 90 degrees) and lower your body, whilst keeping your body close to the bar.
  6. Push your body back up, with your arms still taking the strain.
  7. Repeat.

 

Sets and reps

5-12 reps
Rest 30 secs to 1 min
Repeat 2-3 times

Tips

– Don’t let your back take the strain: keep your bottom and stomach tight.
– Keep it slow: a slow and concentrated movement is harder than doing a fast one.

Benefits

Strengthens upper body = good posture, safe lifting
Increases heart rate = healthy heart, fat burning