Matt's home gym
Matt Strawser
Issue date: 10/13/08 Section: Features
We are currently smack in the middle of the semester. As such, most students are getting projects from nearly every class thrown at them. During these busiest of times, it can be difficult to find time to make a trip to the gym. The campus gym closing at 11:00 p.m. only adds to the problem.
Fortunately, there are many ways to exercise your various muscle groups without leaving your room. A strength-and-conditioning coach once told me that gym equipment wasn't required to work-out. This week I will explain several ways to increase upper body strength without leaving the dorm.
The first areas that I would like to discuss are: the chest, arms, and front shoulders. The best way to work these the areas if you can't make it to the gym are push-ups. Push-ups come in a variety types. The basic push-up works the chest, triceps, and the front shoulders to a degree. In this instance, the shoulders are utilized as a stabilizer muscle.
There are also inclined push-ups which strengthen the upper chest and work the front shoulders to a much greater degree. To do an inclined push-up: the motion is exactly the same as a normal push-up, but with the feet raised onto a chair. In general, the higher your feet are raised means more motion is required from the shoulders and the less from the chest. Therefore, doing handstand push-ups work the shoulders to a great extent. I advise that no one attempts handstand push-ups without a spotter as they can be very difficult and dangerous.
Other push-up variations that I have heard of are explosive, a.k.a. clapping push-ups, and ball push-ups. The explosive push-ups, in my experience, don't result in as much muscle fatigue, and thus can help improve endurance. The ball push-ups are very good for working the obliques and only require a basketball or volleyball. To do a ball push-up: place your hands in a very tight placement on the ball and balance yourself in the pushup position. The effort that is necessary to preserve your balance will work your core.
Fortunately, there are many ways to exercise your various muscle groups without leaving your room. A strength-and-conditioning coach once told me that gym equipment wasn't required to work-out. This week I will explain several ways to increase upper body strength without leaving the dorm.
The first areas that I would like to discuss are: the chest, arms, and front shoulders. The best way to work these the areas if you can't make it to the gym are push-ups. Push-ups come in a variety types. The basic push-up works the chest, triceps, and the front shoulders to a degree. In this instance, the shoulders are utilized as a stabilizer muscle.
There are also inclined push-ups which strengthen the upper chest and work the front shoulders to a much greater degree. To do an inclined push-up: the motion is exactly the same as a normal push-up, but with the feet raised onto a chair. In general, the higher your feet are raised means more motion is required from the shoulders and the less from the chest. Therefore, doing handstand push-ups work the shoulders to a great extent. I advise that no one attempts handstand push-ups without a spotter as they can be very difficult and dangerous.
Other push-up variations that I have heard of are explosive, a.k.a. clapping push-ups, and ball push-ups. The explosive push-ups, in my experience, don't result in as much muscle fatigue, and thus can help improve endurance. The ball push-ups are very good for working the obliques and only require a basketball or volleyball. To do a ball push-up: place your hands in a very tight placement on the ball and balance yourself in the pushup position. The effort that is necessary to preserve your balance will work your core.
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