If you have to use a chair, try to keep it in front of you as Tony points out, the further it is from you, the harder you'll have to work.
#P90X CHEST AND BACK WORKOUT YOUTUBE HOW TO#
Tony shows you how to make pull-ups a little easier by keeping a foot on the back of a chair, but remember to use proper form (and don't make this a thigh exercise by overcompensating with your leg). Start with your hands just slighly wider than your shoulders, and heave yourself up until your chin clears the bar. Wide Front Pull-Ups: I highly recommend getting a rafter-mounted pull-up bar, but any bar that'll support your weight should do. Pick a number and crank 'em out. If you're afraid you'll tweak your wrists but don't want to buy a set of push-up stands, use a pair of hex weights or turn your detachable door-frame-mounted pull-up bar upside down. Standard Push-Ups: Nothing fancy - just keep your hands about shoulder-width apart, and keep your body straight (and your head in line with your body). Tony leads off with something everyone's familiar with: This session consists of 12 different moves, alternating between chest exercises and back exercises. The workout begins in earnest after a short break. And some experts say that stretching isn't necessary at all.) ( Dynamic stretching's better for you than static stretching. (Trust me: The static and ballistic stretches that Tony introduces in P90X - even the interminable round of arm circles - are a piece of cake compared with the crazy-intense warm-up moves in most Insanity workouts.)īy the way, if you're short on time, you might want to consider skipping some of the static stretches, and focusing instead on the ballistic moves. Wait a second - could it be that I'm actually starting to like this guy? Ohmygod, I do!"Īfter getting over the initial shock of learning that you're going to be spending 60 to 90 minutes a day - for three months - with this guy, you start with some light warm-up exercises.
ACCEPTANCE: "Wow! P90X works! I guess Tony's not such a douchebag after all. I just want to crawl back into bed and go to sleep." DEPRESSION: "Oh, God, please end my suffering. If Tony can deliver actual results, I'll put up with him for another few weeks." ANGER: "Stop with the fucking jokes, you asshole! Shut up shut up shut up!". It's odd, but Kübler-Ross's Five Stages of Grief can be applied to my reaction to Tony Horton: But my first impression of Tony - especially when I was just starting out and cursing his name after each set of increasingly challenging exercises - was that he was a smug douchebag who: (1) thought he was funnier than he actually was (2) spent more time showing off than providing proper exercise instruction and (3) needed to shut up once in a while. Not sure where to start with a chest-and-back supersets workout? Here's a sample session that can get you jumpstarted.I'm sure Tony strikes some folks as charming, funny and charismatic. Chest-and-back supersets work ideally with a weekly split that has you training on a three-day split that starts with legs on the first day, places upper body on the second day, and includes a third day of rest and recovery. If you try doing chest-and-back supersets, think of doing them twice a week, with at least two days of rest for upper-body training in between. This isn't the kind of workout you want to do all week, though, especially if you're training hard. Lead with the back exercise in each pair first for physique balance, you should aim to pull more weight (and more frequently) than you push in all your training.Ī chest-and-back superset workout also lets you move challenging weights you'll wind up doing major movements, such as bench presses and rows, and by lifting heavy weights, you'll spur your body towards muscle growth. Supersetting a chest exercise with a back exercise insures that you do that. It's grueling and challenging, but it will leave your entire upper body with a vicious pump, and insure that you're hitting all critical upper-body muscles.Īnd while it's challenging, it's also smartly crafted: For the health of your shoulders and your posture, you always want to blend pushing and pulling exercises into your training. On days like that, the chest-and-back superset session is one of your best training options. Sometimes, you just need to get all your upper-body training into one session. 
Not everyone has time to train one body part a day.
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