Are you looking to shred your upper body? Do you want to develop chiseled iron like musculature in the chest, shoulders, arms, back and abs? If you’re like most people out there, you do [...]

2. Are you looking to shred your upper body? Do you want to develop chiselled iron like
musculature in the chest, shoulders, arms, back and abs? If you’re like most people out
there, you do. I’m not talking about ridiculous “can’t scratch your own back” obesity style
mass. I’m talking about athletic Adonis style mass. By now, if you have read many of my
other articles, you are well aware of the importance of working your LEGS to help make
this happen. Hormonal increases due to leg work INDIRECTLY improve your upper
body. That being said, I want to take a moment now to focus on five exercises that
DIRECTLY affect the previously mentioned muscle groups. I’m speaking of the following
tried and tested Upper Body Bodyweight exercises:
THE TOP FIVE UPPER BODY BODYWEIGHT EXERCISES
Pull-ups
Chin-ups
Push-ups
Dips
Leg Raises
Before we get too far into how each of these exercises is going to carve up your
physique like never before, it is important to mention a couple key concepts. These
variations will change the way you look at bodyweight training and the results you get
from it forever more.
Variation #1:
Each of these can be done with ADDED WEIGHT! Whether you’re holding a dumbbell
between your feet, use resistance tubing, have a plate resting on your back or are using
a weight belt and chain, one thing remains the same: increased resistance (weight)
means increased results when form and intensity are maintained. The addition of
resistance is a superb way to take a typical body weight exercise to a new level and
blast your lean muscle growth to levels off the charts.
Variation #2:
ROM (Range of Motion) increase. You may be asking how do I increase ROM?
Accomplishing this depends on the exercise. Let’s take Push-ups for example. During a
standard push-up you lower your chest to the floor and press until arms are extended,
period. This is an excellent movement, but what if you could drop your chest lower than
hand level and further stretch the Pecs during the movement? Well, I’ll tell you what that
means. Increased ROM when performed correctly means greater muscular activation
which leads to greater results.

3. So what do you need to make these variations happen? A collection of Pull-up,
Abdominal, Dip, Push-up equipment is necessary. Better yet is a combo that has all of
these capabilities in one saving space and money. There are a number of options out
there; but, for the price the POWERTEC Basic Trainer is one of the best in the market.
It is sturdy with plenty of functionality. The POWERTEC BASIC TRAINER allows you to
complete all five of the mentioned exercises while allowing you to work through both
Variations #1 and #2 as discussed for maximum results. Handle placement and
adjustability make the ROM optimal and the construction of the Basic Trainer allow it to
handle 400 POUNDS. That means you can work through insanely effective ranges of
motion with added weight. For example, if you are 300 pounds you can still strap on 100
pounds for added resistance! What is the end result? A better physique.
Okay, okay! Let’s get into what each exercise will do for you.
The Pull-up: There isn’t much better for
the Lats than the old fashioned Pull-up.
Perhaps the only thing better are weighted
Pull-ups. The overhand wide grip fully
activates the Lats and develops the Cobra
like back; the V-Taper that is. What’s more
is that the biceps get some good work too.
If you work focus on your Range of Motion
you’ll notice a crazy pump in the rear-delts
after your sets as well. On the Basic
Trainer you can work through an awesome
ROM. The movable bar at top allows you to
pull-up directly on the centerline if you like
without hitting your head.
You can also do a standard pull-up in the
normal arcing patter. Either way, the Lats
are greatly stimulated. Beyond that you can
strap on additional weight if you find regular
Pull-ups get to be too easy for you. The
POWERTEC Basic Trainer can handle
whatever weight you throw at it on this
exercise. Let me put it this way, if you are
doing Pull-ups for reps with a total of more
than 400 pounds YOU ARE RIDICULOUS!
Once you see the awesome results in your Lats you are surely going to want to do the
same for your Biceps and Mid Back with…

4. :
The Chin-up: The POWERTEC Basic Trainer’s
movable bar makes Chin-ups possible on the
same apparatus whereas on others this may not
be possible with the same ROM. You ask, “What
does this do differently than the Pull-up?” The
underhand grip recruits greater activation in the
biceps and mid back. The result of this is bigger
arms and a thicker back. Does that sound good?
Well if you are looking to develop the physique
mentioned at the beginning of the article it should!
What else would you need to enhance towards
that end? A Chest to match your new back which
leads us to…
The Push-up:One of the simplest and yet most
effective upper body exercises in existence. This
is the Great Grand Daddy of Chest Development.
More reps more reps more reps… That’s what
most people think of to get more results. I want to
remind you to try adding some resistance. You
can have a partner place a weight on your back or
stretch a resistance band over your
back and hold the ends in your hands.
Either way added weight changes the
workload. You can also increase the
ROM as mentioned before. On the
POWERTEC Basic Trainer there are
handles to make this possible. This
allows you to drop your chest below
hand level. Increases ROM and/or
resistance increase means you will
shred up your chest like never before.
But with a great chest you are going to
“shelf it up” and have arms to match.
That leads us to…

5. Dips:This is the perfect exercise to work on the
lower portion of the chest. It also works the
triceps. As you may know, the triceps make up
the larger portion of the upper arm. What does
this mean? Well that means if you focus on the
triceps you will experience a significant increase
in arm size in relatively short period of time. To
expedite the results you can add some weight to
the movement. Holding a dumbbell between the
feet or using a weight belt and chain for adding a
plate will suffice. However you do it, you will feel
the massive increase in work in the way of a
blasted Pecs and Triceps. Also let’s not forget
the effect Dips have on the shoulders. The good
ol’ dip also helps shape the shoulder thus
adding to the V-Taper! Now if you have all of
the afore mentioned results there is probably
upper body…RIPPED ABS! That leads us to…
Leg Raises:Training the Abs brings up tons
of debate material. The main thing to remember
is that the rectus abdominis muscles (The Six
Pack) is responsible for pulling the ribcage
towards the pelvis and vice versa. So if you are
looking to develop your Six Pack can perform
either movement for the results you desire. Leg
Raises are a great option. You can do then
hanging from the Pull-up bar or if you are using
the POWERTEC Basic Trainer you can use the
Leg Raise Back/Arm Rest as well. Either option
will work. Personally I like to start with hanging
from the Pull-up bar when I’m fresh. Then as I
get more fatigued I move to the Back/Arm Rest
Version. You can work Bent Leg or Straight
Leg. Holding a weight between the feet is
another variation to take it to another level.
What’s most important here is to focus on the
pelvic tilt. The pelvis needs to crunch towards

6. the ribcage. If you are doing this correctly you will thoroughly activate the rectus
abdominis and be well on your way to developing your ripped six pack.
There you have it…A list of the best Basic Bodyweight exercises to become an Upper
Body Adonis. But what good is a list? It means nothing if you don’t use it and push to
your absolute limits! How are you going to push to your limit? Are you going to work
extra hard on your ROM or are you going to strap on additional weight for added
resistance? Are you going to increase your intensity my decreasing your rest time
between sets? All of these are great options! Before I leave you, allow me to take a
moment and put together a Few Workout Routines on the POWERTEC Basic Trainer.
Use these programs to help you in reaching your ripped physique goals.
Training on the POWERTEC Basic Trainer (Standard)
Push-Ups: 5×10-30
Pull-Ups: 5×5-20
Hanging Leg Raise: 5×5-15
Chin-Ups: 5×5-20
Dips: 5×10-20
Knee Raises: 5×10-20
These exercises are done with a 20-60 second rest between each set. This is a straight
forward way to do the traditional exercises. As mentioned previously in the article, feel
free to add some weight to take it to a new level. With or without added weight, if you
focus on solid form with good ROM and great intensity you will get results. Solid lean
mass gain will result with this type of training and proper nutrition. If you are looking to
increase your endurance and want a metabolic boost try the following Dual Circuit Style
Routine.
Training on the POWERTEC Basic Trainer (Dual Circuit Style)
Circuit #1: (4 Rounds)
Pull-Ups: 4×5-20
Push-Ups: 4×10-30
Hanging Leg Raise: 4×5-15
Circuit #2: (4 Rounds)

7. Chin-Ups: 4×5-20
Dips: 4×10-20
Knee Raises: 4×10-20
In the dual circuit you will move through each circuit with zero rest between exercises
and only 60 seconds of rest between each round.
Let’s say just for argument sake that you are really crushed for time…I’m talking crazy
crushed. Like you only have 6 minutes and want to train your entire Upper Body in a
flash. If that is the case then do the following One Set MAX REP in 60 Seconds
Routine. Even if it’s not the case you should try this one!
Training on the POWERTEC Basic Trainer (FLASH WORKOUT/ One Set MAX REP in
60 Seconds)
Pull-Ups: MAX Reps in 60 Seconds
Dips: MAX Reps in 60 Seconds
Knee Raises: MAX Reps in 60 Seconds
Chin-Ups: MAX Reps in 60 Seconds
Push-Ups: MAX Reps in 60 Seconds
Hanging Leg Raises: MAX Reps in 60 Seconds
Depending on the day and your situation, one of these routines WILL do the trick. If you
are looking for Traditional, Circuit, or Flash Speed Training you will find it here. The end
result is always the same. Perform these workouts regularly and you will prime your
body to attain the shredded shape and conditioning that everyone wants. It’s time to get
to pushing and pulling for YOUR RESULTS. Hop on the Basic Trainer and make it
happen today!
Ian Lauer, CSCS
www.ianlauer.com

8. About the Author
Ian Lauer is an Actor, Fitness Model and a Certified Strength and
ConditioningSpecialist via the NSCA (National Strength and Conditioning Association)
as well as Certified Spencer Pilates Instructor through NESTA (National Exercise &
Sports Trainers Association).
Ian graduated from The College of Wooster with a degree in Chemistry with a minor in
Theatre. After graduating, he acted professionally and performed in a number of stage
productions. He went to graduate school and earned a Master’s degree in Acting at
Wayne State University.
Ian is now the Asst. Fitness Director of Cooking Me Skinny, a new national weight loss
program launched fall of 2010, Team Powertec member, and a sponsored athlete of
Team Sci-Fit.
Powertec is a trusted brand in Weight Training and Fitness Home Gym Equipment
based out of Los Angeles. Powertec manufactures an entire list of strength equipment
for both domestic and commercial use, from basic weight lifting to look good and live
healthier, to functional training development being used in improving athletic
performance.
www.powertecfitness.com
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