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DEEP SQUAD EXERCISE....deep squad exercise Smith machine squats are a variation of traditional squats performed using a Smith ma... -
A decline push-up is a variation of the traditional push-up that targets the upper chest and shoulders more intensely. Here's how it ...
Saturday, August 2, 2025
hand stand pushups
Handstand Push-Up
Muscles Worked
- Shoulders (Deltoids)
- Triceps
- Upper Chest
- Upper Back and Traps
- Core (Abs & Obliques)
- Forearms & Hands
Benefits
- Builds massive shoulder & upper body strength
- Improves balance and mind-body coordination
- Requires no equipment — perfect for home
- Increases discipline and mental focus
Note: This exercise shifts most of your body weight onto your arms and shoulders — that’s why it’s also known as an armed exercise.
Progression Plan
- Push-Ups (20+ reps)
- Pike Push-Ups (15 reps)
- Wall Walks
- Handstand Kick-ups
- Partial ROM
- Full Wall-Assisted HSPUs
- Freestanding HSPUs
Avoid These Mistakes
- Banana Back (Arching excessively)
- Skipping Progressions
- Flaring Elbows
- No Warm-Up (especially shoulders & wrists)
Safety Tips
- Use a soft mat or ab pad under head
- Warm up wrists and shoulders
- Use a spotter for freestanding drills
- Listen to your body — avoid overtraining
There are two main variations:
Wall-Assisted Handstand Push-Up – Performed against a wall for support .You need to build your strength first and than you have to focus to improve the wrist power
shoulders,fourarms and delt strength first and after that improve the core stability and overall body to perform.
diet .keep your strength in limited diet is very challanging but you will choose the best healther diet to keep and maintain good diet.In this exercise ,your overall body weight are shifted to your delt and shoulder portion. You need increase your and delt and shulder strenght first .
Freestanding Handstand Push-Up – ,Done without support, requiring full control and balance. exercises are challanging but freestanding pushup requires more body balance.There are risk to injured. But if you have to set the mind for injury .
Core belt for stability in heavy exercises
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Muscles Worked
Handstand push-ups target multiple upper body and core muscles:
Shoulders (deltoids) – Primary movers in the pressing motion.
Triceps – Assist in the elbow extension.
Upper Chest – Involved due to the angle of the push.
Upper Back and Traps – Stabilize the shoulder girdle.
Core (abs and obliques) – Essential for body alignment and balance.
Forearms and Hands – Help with grip and balance, especially in freestanding versions.
Benefits of Handstand Push-Ups
1. Upper Body Strength
Few exercises build shoulder strength as effectively as . They develop explosive power and endurance, especially when done with strict form.
2. Improved Balance and Coordination
Learning to balance your entire body upside down strengthens your proprioception—your body’s awareness of itself in space.
3. Body Control and Mobility
HSPUs require tight core engagement, shoulder mobility, and body control. Practicing them improves overall athletic ability.
How to Progress Toward Handstand Push-Ups
If you’re new to this exercise, don’t rush. Progress slowly and safely with the following steps:
1. Build Shoulder and Core Strength
, you should comfortably perform:
Push-ups (20+ reps)
Pike push-ups (10-15 reps)
Plank holds (1-2 minutes)
2. Wall Walks
Start in a push-up position with your feet against a wall. Slowly walk your feet up and your hands closer to the wall until you're in a chest-to-wall handstand. This builds confidence and strength while teaching proper alignment.
3. Pike Push-Ups
Use a box or bench to elevate your feet and perform a push-up with your hips piked up. This mimics the vertical pressing motion of an and builds shoulder strength.
4. Wall Holds and Handstand Kick-ups
Practice holding a handstand against the wall. Learn to kick up with control and hold your position for 10-30 seconds.
Common Mistakes to Avoid
Arching the Back Too Much: Excessive arching (banana back) strains the lower back and reduces pushing efficiency. Keep your core tight and spine neutral.
Rushing Progressions: Skipping stages can lead to poor form or injury. Always master one level before moving to the next.
Elbows Flaring Out: This can hurt your shoulders. Keep your elbows slightly tucked and wrists aligned with shoulders.
Not Warming Up Properly: The shoulders and wrists take a lot of load. Always warm up thoroughly with mobility drills and light exercises.
Safety Tips
Protect Your Neck and Head: Use a soft mat or ab pad to avoid injury when your head touches the ground.
Strengthen Your Wrists: Perform wrist stretches and strengthening drills regularly.
Use a Spotter if Needed: Especially for your first attempts at freestanding handstands or full HSPUs.
Listen to Your Body: Shoulder pain or wrist discomfort are signs to stop and adjust your form or rest.
Conclusion---
Handstand push-ups are a true test of functional strength, stability, and mental focus. While they may take time and dedication to learn, the journey itself builds incredible upper body and core strength. Start with confident, be consistent, and stay patient. With practice.Dont affraid of injuries its a part of life.'You will definatlly do it with yourself.
Thursday, July 17, 2025
latpull down
Latpull down exercises
Lat Pulldown Exercise – explain
The Lat Pulldown is a popular strength training exercise that primarily targets the latissimus dorsi muscles (lats) of the back. It is performed on a cable machine using a wide bar or other attachments.
The Lat Pulldown is a fundamental strength training exercise designed to target the latissimus dorsi muscles, commonly known as the "lats. This exercise is typically performed on a lat pulldown machine, which includes a weight stack, cable system, and a wide grip bar or alternate attachments like V-bars or rope handles.
To perform the exercise, the individual sits on the bench, grips the bar with hands placed wider than shoulder-width, and pulls the bar down towards the upper chest . After a brief pause, the bar is slowly returned to the starting position under control.
The Lat Pulldown mimics the motion of a pull-up, making it an excellent alternative for beginners or those building upper body strength. It not only engages the lats but also works the biceps, rear deltoids, and rhomboids.
some important Muscles :
Latissimus dorsi
Secondary Muscles:
Biceps brachii
Rhomboids
Trapezius (lower and middle)
Posterior deltoids.
Teres major
-- Purpose of the Lat Pulldown
Builds width and strength in the upper back.
Improves posture
Supports pulling movements (like pull-ups, rows)
Helps develop V-taper physique (broad shoulders and narrow waist look)
-- Equipment Needed
Lat pulldown machine with a pulley system.
Adjustable weight stack
A lat bar (wide grip or close grip, depending on variation)
-- How to Perform a Lat Pulldown (Standard Wide Grip)
1. Starting Position
Sit on the machine seat with knees secured under the pad.
Grab the bar with a wide grip, palms facing forward (overhand grip).
Pull your shoulder blades slightly down and back (engage the scapula).
Keep chest up and core tight.
2. The Pull
Exhale and pull the bar down smoothly toward your upper chest.
Focus on pulling with your elbows, not your hands.
Bring the bar just under the chin or to the top of the chest.
3. The Squeeze
Pause for 1 second at the bottom and squeeze your shoulder blades together.
4. The Return
Inhale and slowly return the bar to the starting position.
Maintain control to keep tension on the muscles.
-- Form Tips
Avoid pulling the bar behind the neck — it can strain your shoulder and neck.
Keep your core engaged throughout the movement.
Use a full range of motion but avoid locking out at the top.
Tuesday, July 1, 2025
face pull exercise
Rope Face Pull Exercise
What is the Rope Face Pull Exercise?
The face pull is a strength training exercise that targets the upper back and shoulders—especially the posterior deltoids, rotator cuff, traps, and upper back. It’s excellent for improving posture and stability in the shoulder joints.
Benefits:
- Builds rear deltoids
- Improves shoulder stability
- Corrects posture
- Targets traps, rotator cuff, and scapula
Muscle Identification During Face Pull
Deltoid
Trapezius
Upper Back
Scapula
Muscles Worked
- Rear deltoids (posterior delts)
- Upper traps
- Rhomboids
- Rotator cuff (especially infraspinatus and teres minor)
triceps rope gym attachment
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Muscle Explanation: Upper Traps and Rhomboids
* Upper Traps
- Location: Back of neck to shoulders
- Functions: Elevates shoulders, supports neck movement, stabilizes upper body
- In Face Pull: Stabilizes shoulders, supports rope pulling motion
* Rhomboids
- Location: Between shoulder blades and spine
- Functions: Retract scapula, improve posture, assist shoulder movement
- In Face Pull: Active during rope pull, helps squeeze blades together
Summary Table
| Muscle | Function | Location | Role in Face Pull |
|---|---|---|---|
| Upper Traps | Elevate shoulders, neck movement | Neck to shoulders | Supports upward pulling motion |
| Rhomboids | Retract & stabilize shoulder blades | Between scapula & spine | Improves posture, squeezes blades |
🏋️♂️ How to Perform Rope Face Pulls
** Setup:
- Use rope attachment on cable machine
- Set pulley at eye or upper chest level
- Use a neutral grip
- Stand with tension in rope (staggered stance)
-- Execution:
- Pull rope toward your face
- Elbows flare out, separate rope ends
- Squeeze shoulder blades at peak
- Return slowly with control
* Reps & Sets:
- Reps: 10–15
- Sets: 3–4
- Rest: 30–60 seconds between sets
* Form Tips:
- Keep core tight
- Do not shrug shoulders
- Focus on scapular retraction
- Use moderate weight to maintain form
* Alternatives:
- Resistance Band Face Pulls
- TRX Face Pulls
- Dumbbell Rear Delt Rows
- Common Mistakes:
- Using too much weight (affects balance/form)
- Pulling with biceps instead of upper back
- Not fully separating the rope ends
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