Military Push-Ups: Hands closer together than a standard push-up, right by your torso. Remember, chin has to clear the bar for it to count as a rep. The closer the chair, the easier the pull-up.
If this is too hard, set a chair before you and place a foot on it. Wide Front Pull-Ups: Palms facing away, shoulder width apart. Back straight, remain aware of your hips, don’t sag, keep good form. Standard Push-Ups: These need no explanation. Save a little strength for the next round. Remember: you’re going to do all of these exercises again in Round 2, so don’t go all out, don’t go to failure. The last stretches are a shoulder/tricep stretch, where you pull your arm across your chest and then reach behind your back, stretching out each in turn, and a final neck stretch. From there you do some ballistic stretching like huggers and shakers, some backstroke arm spins, some reachers.
P90x chest and back free series#
A yoga stretch is thrown in to strech out your lats, and he finishes off with a series of arm rotations, arms extended out straight and simply spin in tight and then large circles. What follows is a series of chest stretches, done slowly and powerfully, but I always opt to use the wall to stretch out my pecs. These moves are not meant to be performed in an extreme way, but slow and steady.įrom there he moves into a stretching section, where you begin by rotating your head and stretching out your neck. They consist of starting off with high knees, jogging on the spot, jogging with wide knees, jogging with heels to your butt, jumping jacks, and then running lunges. The warm ups in P90X are for the most part identical in each workout, so you will quickly become familiar with this routine. My suggestion? Do it first, get it out of the way, and make sure you do it! Remember! You have to do the Ab Ripper X after this workout. The workout is about 50 minutes long, including a 10 minute warm-up and a 3 minute cool down. This keeps this workout simple, clean, and focuses on blasting your muscles with basic techniques, not advanced tweaking. The back exercises range from wide grip and close grip pull-ups and chin-ups, with some bent over rows thrown in for good measure, while the chest exercises consist for the most part of a series of different push-ups. It may be hard to rein in that enthusiasm, but trust me, you’ll have round 2 in which to really go all out. I agree: use the first half as an aggressive warm-up, testing yourself, building up a burn, but not exercising till failure. Tony advises that you go slow on the first half, conserve some strength for the second, because otherwise you’re liable to burn out early and have nothing left for round 2. The routine is simple: there are two sets, each composed of the same 12 chest and back exercises. If done correctly, this workout should leave you pumped, your muscles engorged with water, your body slick with sweat and knowing that some sweet, sweet soreness is coming your way the next morning. You’ll be doing a wide array of push-ups and pull-ups, with some bent over rows and other variations thrown in to keep it interesting. You’re hitting large muscles that work in diametric opposition, pushing with the chest half and pulling with the back half. Overview: Chest and back, as Tony Horton says, is the mother of all P90X workouts. But in the end they’re going to discover that this is a world class upper body workout, guaranteed. Some folks are going to have to dig down and see what they’re made of for the second round of this thing. If you can eliminate that mindset that ‘I can’t, I can’t do pull-ups.’ Forget I can’t and say I presently struggle with, and if you keep that mindset then over the course of time, someone who’s dream was to do 2 or 3 can turn into 20 and more. What’s nice about it is the variation of hand grips, distance, push-up bars. Tony says: Chest and back is push and pull to the extreme.
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