Best New Exercises
Getting to the next level and seeing results with your training only happens when you get outside of your comfort range and try different new challenging exercises.
As a personal trainer, I’m a strong believer in a workout that is packed full of variety. Boredom and plateaus are some of the biggest roadblocks in any fitness or weight loss routine, and it’s up to me to provide my clients with the tools to overcome them.
On top of that, it’s a new year. So what better time to offer up some killer new exercises? These ones are sure to add the variety you need to your workout. Remember, your muscles get used to the same exercises over time and eventually stop responding in the same way. Changing things up with a few new exercises can jumpstart your muscles and get you looking ripped fast!
Ready for these? Let’s get to them…
Best New Exercises for 2012
1. Cable Face Pull with Rotation (Upper Back)
Attach a rope to the high pulley of a cable station and grab each end with separate hands. Step back from the station a few steps until your arms are straight right out in front of you. In one single movement, pull the middle of the rope towards your forehead as you push your elbows out, bending your arms. The key here is to squeeze your shoulder blades together as you bring your arms back. Pause, return your arms to starting position, and repeat. (view image)
2. Single-Leg Bench Squat (Quadriceps)
Stand on a preferably solid bench and have your shoulder blades back. As you bring your arms straight out and up in front of you, raise your right foot and flex so that your toes are up in the air. Get the right balance on your left foot and start to bend your left knee slowly lowering your body until your right heel almost touches the floor. Pause, then push through your left heel up in a nice controlled manner. After doing 10 reps switch to the other foot. (view image)
3. Incline Dumbbell Curl (Biceps)
Find an incline bench (about 50 degrees) and grab a pair of dumbbells (a bit lighter than your typical dumbbell curl). Grip the dumbbells with your thumbs almost touching the outside head of each dumbbell. Lie back on the bench and relax arms so the dumbbells hang straight down below your shoulders. Make sure your palms are forward-facing. Being to bring the dummbells toward your chest but keep your elbow steady and in the same position. Pause, slowly lower the weights, and repeat. (view image)
4. Pushup Extreme (Chest, Triceps, & Shoulders)
This one puts a spin on the classic pushup by challenging your shoulders in a new way. Get into the pushup position with hands slightly further apart than shoulder-width and elbows almost completely straight. Lower your body, ensuring your back stays straight, until your chest almost touches the floor. Hold for one second, and push up, but as you push up lift your upper back toward the ceiling, engaging your shoulder blades. Pause again, and repeat. Aim for 3 sets of 14 reps. (view image)
5. Incline Easy-Bar Triceps Extension (Triceps)
On an incline bench (about a 25-degree angle), grab an Easy curl bar using an overhand grip, with your hands a little less than shoulder-width apart. Lie back on the bench, and lift the bar so that you’re holding it above your forehead, your arms extended straight above you (perpendicular to the floor). Now lower the bar but keep your elbows in the exact same position throughout the movement. Your forearms should get to be parallel to the floor and feel the burn in your triceps. Pause, and lift the bar to starting position and repeat. (view image)
Best New Exercises – Conclusion
There you have it, 5 new exercises to jumpstart your gym routine. As always, and if you’re not already, taking a high quality protein supplement is another great way to rev up your workout and pack on the extra muscle. Check out Gaspari Nutrition Myofusion, which is hands down one of the best-tasting proteins on the market.
Have any questions or feedback about these new exercises? Please leave a comment below…