once a season As we reach peak summer status, there are many days when we look out the window or at the weather forecast and want to skip a workout at the gym and spend time outside. Most workouts are fairly easy to adjust, even if you intend to leave the at home. Bodyweight training in the park, pool, or beach is great for summer.
That said, some splits are easier to shift to a gear-free setting than others. Leg days and upper-body push sessions are fairly easy to convert into bodyweight-only movements, but when it comes time to train your back, you struggle to do much if you’re short on pull-up bars. It’s possible. But don’t panic. You have options. Case in point: the seemingly effective bodyweight back exercises from CSCS’s Summer Strength Challenge program, trainer Faris He Khan. men’s health MVPs.
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A lying back press may not seem like much, but if you go all out, your shoulder blades will be under a lot of pressure.
How to do a lying back press
● Lie on your back, bend your knees, and extend your arms on either side of your torso. Squeeze your glutes and abs to create tension.
● Raise your back by pressing your forearms and elbows into the floor. Keep your neck in a neutral position. Do not strain your neck to lift.
●Hold the lifted position for 2 to 3 seconds while keeping your upper back muscles and core engaged. Sit down slowly.
● Do 2-3 sets of 10 repetitions.
For more innovative bodyweight workouts from Khan, check out the full Summer Strength Challenge program. men’s health MVPs.
Brett Williams, fitness editor at Men’s Health, is a NASM-CPT certified trainer, former professional football player, and technical reporter. I divide my workout time into strength and conditioning training, martial arts, and running. His work can be found at Mashable, Thrillist and other outlets.
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