In the summer, it’s great to train outdoors, but of course, most of the time we don’t have any material or equipment. But most routines can be changed quite easily, even at home. Bodyweight exercises in the park, pool, or beach are great for summer.
However, there are muscles that are easier to change in your workout than others. It’s easy enough to turn leg days and upper body strength training into bodyweight-only moves, but once it’s time to train your back, it can be difficult to make significant progress if you don’t have a bar. And this is a deceptively effective bodyweight back exercise from trainer Faris Khan.
The bench press may not seem like much of a stretch, but if you give it your all, you’ll get amazing scapular contraction. And even better, your kernel will also get the job done.
How to do bench press
– Lie on your back with your knees bent and arms outstretched on either side of your torso. Tighten your glutes and abs to create tension.
– Rest your forearms and elbows on the floor to lift your back. Keep your neck in a neutral position; do not strain your neck to stand up.
– Hold the elevated position for 2-3 seconds, keeping your upper back muscles and core in tension. Lower your back slowly.
-Perform 2 to 3 sets of 10 reps.
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