The chest rollout
The chest rollout, unique bodyweight exercises difficulty rating for one rep 7 out of 10
Average time taken to master 2 months
The chest rollout is one of the best bodyweight exercises you can do for chest definition and strength and can be done in the house or gym using two dumbbells to support your body. This great pectoral builder should not take most people more than a couple of months to perfect and once you have nailed it you will have a simple but effective bodyweight exercise for your chest workouts.
To begin, assume the basic press up position with your arms straight but grab a hold of two dumbbells and position them under the chest muscles sideways on (you need to loosen the collars of the dumbbells slightly so that they can rollout to the sides). Once you are in position you need to slowly lower your body down by pulling the dumbbells apart and at the same time bending your arms until your chest is just an inch of the floor. Then hold the position for a couple of seconds before squeezing the chest muscles as you pull the dumbbells in to return to the starting position. Note you are basically doing bodyweight flyes so your arms should end up in the same position as they would for dumbbell flyes This is quit a difficult exercise for some people as it require a fair bit of pectoral and deltoid strength to control the dumbbells but the method of progression is easy. Simply build up your strength in the exercise by having less of a bend in your arms preferably with them bent less than 90 degrees at the elbow and increase the distance as you build up your strength and control over a period of time.
Start of chest rollout
Finish of chest rollout
Advice When progressing in the chest rollout you can stop yourself descending further than you want by placing something such as a weight plate or heavy box on either side of you at the distance you desire. Keep the reps low and concentrate on squeezing the chest as you come back up. The more you bend your arms the easier the exercise is. Control the movement at all times as you risk injury if you suddenly drop further down. Do each rep slowly for maximum results and safety. If you would like to lose up to 2lb of fat each and every week or start building muscle now why not let me train you online on a one to one basis and you will receive your own exercise and nutritional plan designed specifically for you and your individual, age, physical composition, metabolism, lifestyle, and goals. Find out more Here
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Facts on strength building
To build pure strength all bodyweight exercises have to be kept within the 1-6 repetition range.
Once you can do the required number of repetitions in an exercise change to a more demanding one
You can build strength and stay the same weight if that is your goal.
Strength training requires short workouts of no more than 30-45 minutes to be most effective.
Facts on muscle building
To build a combination of muscle and strength all exercises have to be kept within the 6-12 repetition range.
The best muscle building diet requires two grams of protein for every kilo of your bodyweight.
The quickest way to build muscle requires an increase in bodyweight.
Each muscle should be trained no more than once or a maximum of twice per week for best results.
Facts on abs building
Diet accounts for 80% of the success in building great abs.
You cannot spot reduce fat from any one area of your body or in other words you cannot pick and choose were to lose fat. It has to be done gradually throughout the whole body.
To lose weight eat 4 or 5 small meals a day with each meal containing protein. This keeps your metabolism high and stops your body going into starvation mode which is when it will store fat.
Do not lose more than 1 or 2 pound of weight per week.
The best three abs exercises are the dragon flag, full abs rollout and full hanging leg raise.
Sit ups and crunches are terrible fat burning exercises. You would have to do 1000 sit-ups every night for over 2 weeks to burn 1 pound of fat.
In one study on rats, one group was given all their food in one meal per day as opposed to the other group which had the same amount of food but in small meals throughout the day. The results showed that ones who ate all there food in one meal put on weight whilst the others did not.
Doing lots of cardio without muscle building will result in large muscle loss because your body will adapt to make the cardio easy by losing the heavy muscle. The result could be someone who has very little muscle but still carries some fat.
Exercises that are weight bearing like running and walking are better for burning calories than non weight bearing ones such as cross trainers and cycling.
Facts on flexibility
All workouts should begin with dynamic stretchinginvolving two sets of 10 to 15 repetitions of each movement used.
All workouts should end with a cool down of static passive stretching.
The quickest flexibility results are gained with isometric stretching.
Isometric stretching should be done towards the end of a workout and never more than 3-4 times per week.