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Old 09-25-09, 03:52 PM  
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I talk about this with clients and have even written an article concerning this in Functional Fitness. This endless isolated repping with a dumbbell is really NOT about fitness as much as aesthetics, you don't see the guys in boot camp sitting out in the field with dumbbells while the Sargent calls out reps do ya? Hell no, it is body weight baby!
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Old 09-25-09, 04:13 PM  
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And by golly, those guys and gals have to be STRONG...all the good looks (aesthetics) in the world are useless in the missions they have to accomplish!!!
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Old 09-25-09, 04:24 PM  
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Quote:
Originally Posted by alisoncooks View Post
I feel like the Barre workouts I am doing are fantabulous for my legs/butt/abs...and even my triceps...but I'm not feeling much in my arms.
Yeah, push-ups work the triceps and shoulders as well as the chest. Balance things out with some kind of pull -- rows, reverse push-ups, or pull-downs. Those will hit the mid and upper back as well as your biceps, especially if you use a supinated grip. Performing as many or more sets of pulling movements in addition to your push-ups will help keep your shoulder joint in balance.
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Old 09-25-09, 05:33 PM  
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Quote:
Originally Posted by KarenP View Post
Yeah, push-ups work the triceps and shoulders as well as the chest. Balance things out with some kind of pull -- rows, reverse push-ups, or pull-downs. Those will hit the mid and upper back as well as your biceps, especially if you use a supinated grip. Performing as many or more sets of pulling movements in addition to your push-ups will help keep your shoulder joint in balance.
Now how would pulls be done in a home setting? I can picture them w/ machines but I'm struggling to picture how I'd do them w/ free weights (I don't have any bands).

And what is a reverse push up?

Would pullups on my Fluidity bar (picking it up Sunday) be a good one?
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Old 09-25-09, 06:37 PM  
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Quote:
Originally Posted by KarenP View Post
Yeah, push-ups work the triceps and shoulders as well as the chest. Balance things out with some kind of pull -- rows, reverse push-ups, or pull-downs. Those will hit the mid and upper back as well as your biceps, especially if you use a supinated grip. Performing as many or more sets of pulling movements in addition to your push-ups will help keep your shoulder joint in balance.
I totally agree! Shoulder overuse injuries are common from folks who are too agressive with their training and forget to include "opposite" movements; in this case, the pulling motions. Form and proper rest is very important to protect the scapular joint.

Since you're working out at home, you might consider filming yourself working out (sounds weird, but you might learn something about your form!).
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Old 09-25-09, 07:38 PM  
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Quote:
Originally Posted by alisoncooks View Post
Now how would pulls be done in a home setting? I can picture them w/ machines but I'm struggling to picture how I'd do them w/ free weights (I don't have any bands).
Any kind of row or pull-down will do: Bent-over barbell rows, seated rows (with bands), pull downs (with bands).

Quote:
And what is a reverse push up?
AKA horizontal pull-ups: http://www.stumptuous.com/row (scroll down)

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Would pullups on my Fluidity bar (picking it up Sunday) be a good one?
Yes!
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Old 09-25-09, 07:40 PM  
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I read your article, Red. I subscribed. Great articles - all of them! I especially liked the one about not isolating muscles when you work them.
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Old 09-25-09, 09:05 PM  
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Thanks KarenP--that really helped a lot!
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Old 09-25-09, 09:12 PM  
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Quote:
Originally Posted by KarenP View Post
Yeah, push-ups work the triceps and shoulders as well as the chest. Balance things out with some kind of pull -- rows, reverse push-ups, or pull-downs. Those will hit the mid and upper back as well as your biceps, especially if you use a supinated grip. Performing as many or more sets of pulling movements in addition to your push-ups will help keep your shoulder joint in balance.
ITA!
Even if you're just looking for 'good looking arms,' it's important to keep that balance. Otherwise you not only risk shoulder problems, but also can develope a forward slump (I've read posts by several people who developed an imbalance in the muscles around their shoulders, and shoulder problems from doing mainy Cathe weight workouts: in her earlier workouts--actually not that long ago--she tends to do too much chest compared to back).

A regimen of push-ups and chin-ups hits pretty much all the upper-body muscles, and you could very well just do that and keep in shape. (Military bootcamp was mentioned. I know for sure that along with push-ups, they do pull-ups/chin ups).
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Old 09-25-09, 09:13 PM  
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Quote:
Originally Posted by alisoncooks View Post
Now how would pulls be done in a home setting? I can picture them w/ machines but I'm struggling to picture how I'd do them w/ free weights (I don't have any bands).

And what is a reverse push up?

Would pullups on my Fluidity bar (picking it up Sunday) be a good one?
You can do pull-ups/chin up with a doorway bar, or pulldowns with resistance bands and a door attachement at the top of the door.
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