Fit With Rick

Work your shoulders more with this pushup variation. A combination of the standard pushup with shoulder taps to engage the front and lateral delts more. Not to forget the rear delts, upper back and core muscles also get more work done with this combination.

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If you're low on equipment, bodyweight rows are your go to solution to training your back. Inverted /bodyweight rows follow a similar movement as the seated row, only difference being the moving weight. Here you pull your body closer to your hands rather than pulling your hands closer to the body.
The advantage to this movement is that you don't require any weights. Only a place where you can suspend yourself from, as in the video.
Not to forget that this movement is similarly challenging as the seated rows.

The movement Overhead press itself suggests that the weight is meant to be pressed over the head and not in front of you. If you wish to maximise your shoulder strength as well as size, start making this adjustment if you don't press like this.

1. Allow the weight to rest over your collar bone and press it all the way up until it's over your head and the arms and completely straight.

2. The reason behind this, you shoulders' mobility will only be as much as you take it through. In other words, the greater range of motion your arms cover, the greater your mobility will be.

3. While doing the press, make sure your legs and glutes are tensed to contribute the leg drive for the press. They will also give you stability and prevent any energy leaks as you press. The stronger the leg drive, the stronger the lift will be.

4. Use your core to keep your spine aligned and prevent your back from arching too much. It lets the compression distribute over the entire waist instead of being concentrated at the lower back.

5. Pressing the weight all the way increases your triceps' strength as well. The triceps are responsible for locking the elbows at the top and performing the lift such way will increase your lockout strength. This cascading increases your overall pushing strength.

Give your biceps a new stimulus by switching the weight you're using. Use a kettlebell instead of a dumbbell. The kettlebell forces you to keep your forearms engaged and increases the tension on your entire elbow flexor chain throughout the movement.

Grab the kettlebell in a neutral grip and begin curling it up. You might initially experience a wobbly curl but that is okay. Your muscles are new to this, give them some time and practice this over and over.

Also, if you have noticed so far, I'm grabbing the kettlebell handle toward the higher end. This contributes to better balancing and for guys who are starting out can begin with this modification.

If you've been practicing rhe regular swing for far too long, switch your stance to make it more challenging. After 2 years of practicing the two hand swing, I have recently started incorporating different variations to keep it challenging. What I'm really trying to say is, do not stop doing swings. They are one of the best movements which you can do to get your glutes, hamstrings, forearms, core and pretty much every other muscle in the body stronger significantly stronger. So keep swinging folks.

Try the leaning rows if you want to give your lats a different stimulus.the leaning gives a greater stretch than regular rows. Along side of that; with that great stretch comes a higher stretch.
It can be done with individual handles, straight bars, EZ bars and other more.