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Pull-Ups (All Grips) : This Is One of the Best Compound Exercises That Targets Mostly the Back and Bicep Muscles

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Pull-Ups (All Grips) : This Is One of the Best Compound Exercises That Targets Mostly the Back and Bicep Muscles C/B/B KIT (BICEP BULK) About Me My name is Stephane Jabre, I have taught myself the right ways of fitness and health, away from bad habits. It sure takes a lot of motivation, effort and dedication to get there. But my goals have always been bigger than my capabilities… I was raised in a healthy lifestyle, and been well guided into Swimming, Judo and any other impressive sport out there. I have also been a member of: • The Lebanese Judo Federation since 2007: I got many medals and trophies and traveled to Cyprus where I won first place. I also represented Lebanon in the West Asian Championships. • The Lebanese Table Tennis Federation since 2011 • The Lebanese Federation of Athletics since 2013 For the last couple of years, I have focused on building up my silhouette with Calisthenics. Calisthenics is a sport for everyone, all ages, and all conditions. It uses nothing but one’s weight, a bar and a floor! For those patients enough like I am, the results are stunning! In both health, spirit and physical appeal. Get in touch with me and I will be more than happy to guide you through your journey to a healthier lifestyle and spirit… So do you want to join? Aren’t you motivated? Tie your shoes and follow me! Let’s hang out… and WORKOUT! Can I work and make my biceps bigger with only calisthenics training? Some people think that biceps couldn’t be isolated during bodyweight and streetworkout exercises, thus far less noticeable results. I would say that those people aren’t so wrong because we all know that the concept of calisthenics training lets you do COMPOUND © STEPHANE JABRE 2 exercises and movements: the well known pushup exercises is a 100% COMPOUND one because when you perform it you are working mostly your chest muscles but also targeting your triceps, front delts, core, and even legs! Compared to the bench press exercises, the pushup is considerably activating far more muscles in your body. BUT WHO SAID THAT WE CAN’T GROW STRONG AND BIG BICEPS WITH CALISTHENICS AND BODYWEIGHT TRAINING?! I will tell you one thing resulting from one big experience of mine. I built my biceps with ONLY and ONLY bodyweight training by doing various exercises on the pull-up bar and on the floor. I was so convinced from the beginning. I had my struggles, but overcame them. Now I am addressing my word to you. Do not be afraid to take one step forward and change the angle of your training. With calisthenics you gain not only muscle mass but muscle effectiveness, stability, mobility, and TRUE POWER! This program is made for YOU, let’s hop to the CBB program! By Stéphane Jabre - From Sfit www.sfit.me © STEPHANE JABRE 3 Bodyweight BICEPS exercises Pull-ups (all grips) : This is one of the best compound exercises that targets mostly the back and bicep muscles. The thing is most people do not perform it correctly speaking of the range of motion, the neck/back/legs alignment, the inhale/exhale timing… So, for best results the movement should be done perfectly. Muscles involved : latissimus dorsi, posterior deltoids, biceps. Chin-ups (all grips) The chin-up is as close to the pull-up. The only difference: switching from a pronated grip to a supinated grip. You have to know that this exercise is very effective is order to activate all the muscle fibers in your bicep muscles, the brachialis… Muscles involved : latissimus dorsi, posterior deltoids, biceps, forearms. Clap chin-ups Sometimes you need to teach your muscles to be explosiveness. With this exercise your biceps will be discovering a new way to contract and squeeze. This will bring more power and speed into your muscle contraction. Muscles involved : latissimus dorsi, posterior deltoids, biceps, forearms. Neutral pull-ups This exercise gives you the opportunity to work the arm muscles in a different way/angle because the hand-grip is changed to a neutral grip. The neutral grip pull-up involves the same joint movements as pull-ups and chin-ups but are performed with your hands shoulder-width apart and palms facing each other. Muscles involved : latissimus dorsi, posterior deltoids, biceps, forearms. © STEPHANE JABRE 4 Chin-up walk This exercise isn’t well-known but it’s effectiveness is just INCREDIBLE. What’s the exercise all about? When you are in a chin-up position, chin over the bar, all you have to do is walk your hands right and then left keeping the hold position (chin above the bar). Muscles involved : latissimus dorsi, posterior deltoids, biceps, forearms, core. Head bangers (supinated grip) Head banger pull-up is a variation of the straightforward pull-up exercise, where you pull your body up to a bar, hold yourself in the upper position of a pull-up (until your arms form an angle of 90 degrees) then push yourself away from the bar attempting to straighten your arms. If you have ever attempted to do one, you know although straightforward they’re also very intensive. It serves as an excellent tool for elongating and strengthening those muscles. Muscles involved : latissimus dorsi, posterior deltoids, biceps, forearms. Pseudo pushups You may think that all kinds of pushups only work your chest. The truth tells you that you can work your biceps while performing this variation of the pushups: pseudo pushup. There’s a principle called muscular irradiation, which basically means that the tension radiates from the prime mover. So, if you make a fist, your bicep tenses up too. What you also find is that consciously tensing your bicep will allow you to squeeze your fist harder. Muscles involved : chest, biceps, forearms, triceps, front deltoids, core. Pro/Sup switches This final exercise is very simple. All you have to do is go to a pull-up position (chin over the bar) and start switching grips (pronated to supinated) while keeping the chin over the bar. Muscles involved : latissimus dorsi, posterior deltoids, biceps, forearms. © STEPHANE JABRE 5 WORKOUT EXEMPLE 5-12 Pull-ups 2-4 Chin-up walks 5 Pro/Sup switches 10 Head bangers 4 SETS 5-10 Chin-ups +10-20sec Hold 10-18 Pseudo Pu 4 SETS © STEPHANE JABRE 6 I’m glad you enjoyed downloading my CBB KIT! I hope you will achieve your dreams! Always looking further… © Sfit Email me : [email protected] Stéphane Jabre www.sfit.me © STEPHANE JABRE 7 .
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