Felix Harder - Bodyweight: Bodyweight Bible: 44 Best Exercises To Add Strength And Muscle (Bodyweight Training, Bodyweight Exercises, Bodyweight Bodybuilding, Calisthenics, ... For Beginners) (Bodybuilding Series)
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Copyright 2015 All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review. All pictures are under creative common license by db.everkinetic.com Your Bonus : Get FREE ACCESS To My Bodybuilding For Beginners Program 
The 3-Part Program Includes: 1) My Workout Routine That Made Me Gain 10 Pounds Of Lean Muscle in under 6 Months, Training Only 3 Times Per Week 2) Everything You Need To Know About Workouts, Nutrition and More 3) And All The Beginner Mistakes You Should Avoid I care about my readers and only give advice which is proven to work and that I have personally tested. >>Click Here To Get FREE ACCESS To My Program<<
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Unfortunately, many beginners, and even some experienced trainees, dont use proper form. Oftentimes, they simply copy their friends, which can lead to long-term joint problems and injuries. To avoid such issues, you should educate yourself on how to train correctly. I divided the book into six parts - Chest, Back, Legs, Arms, Shoulders/Neck, Abs to cover all important muscle groups. Every muscle group contains 4 8 exercises, each with an illustration, safety tips and possible variations. Before each segment you will find a short introduction about the muscle group and how to train it.
Not all muscles are created equal and you have to know how to train every single one properly. I promise you that if you follow the exercises in this book, you will increase both size and strength within a few weeks. Remember to always have fun and patience. - Felix Harder
Chest
About the muscle: Your chest is made up of two main muscles, the Pectoralis Major and the Pectoralis Minor . The pectoralis major is a fan-shaped and thick muscle, located at the chest (anterior) of your body. It makes up the majority of the chest muscles in men and lies under the breast in women. The pectoralis minor is a thin, triangular muscle underneath the pectoralis major. In bodybuilding both are referred to as "pecs". How to train chest: Most athletes agree that the chest is best trained using compound pressing movements. Your muscle fibers will respond by growing in size and strength. Interestingly, the chest is only a medium sized muscle group, meaning you dont need too many sets to trigger muscle growth.
Push-up
1. Push-up
1. Position Lie on the floor face down and place your hands slightly wider than shoulder width, while holding your torso up at arms length. As you inhale, lower yourself downward (while keeping your body straight) until your chest almost touches the floor. 2. Execution Now breathe out and push your upper body back up to the initial position while squeezing your chest. Pause at the top contracted position, then lower yourself downward again.
Tips & Safety - Try squeezing your core to avoid rounding your spine.
Tips & Safety - Try squeezing your core to avoid rounding your spine.
This makes the push-up a full body exercise and reduces the risk of injury. - A common mistake during push-ups is to flare the elbows wide. This can lead to rotator cuff and shoulder problems. Its better to pack your elbows in towards your sides, having less space between your armpits. - Imagine pushing the floor away instead of pushing yourself off the ground. You will work more muscles making the push-up more of a full body exercise
1. Position With your hands more than shoulder width apart, support your body on your hands and toes in a plank position. Keep your body straight and your elbows extended. Dont allow your hips to sag. 2. Execution While inhaling, allow your elbows to flex and lower your chest to the floor. While exhaling, press your upper body back up to the initial position by extending the elbows and contracting your pectoral muscles.
Hold the contracted position for a few seconds. Repeat. Tips & Safety - For general safety, see normal push-up. - This is a variation of the traditional push up, one of the best exercise for working out the chest (pectorals), arms (triceps and biceps) and core. - Compared to the normal push- up, this version will work your chest more and your triceps less.
1. Position Lie on the floor face down and place your hands slightly wider than shoulder width, while holding your torso up at arms length. Position your toes on top of an exercise ball, which will allow your body to be elevated. 2. Execution As you inhale, lower yourself downward (while keeping your body straight) until your chest almost touches the floor. Now breathe out and push your upper body back up to the initial position using your pectoral muscles. Pause at the top contracted position, then lower yourself downward again.
Repeat for as many repetitions as needed. Tips & Safety - Remember to keep your back straight and use an exercise ball that allows your body to be parallel to the ground when you have your arms fully extended. - Instead of an exercise ball you can also use a flat bench to elevate your body.
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