VARIATIONS: 5 abs exercises on the pull up bar

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The longer video, with further exercises, is on my YouTube channel.

These are some abs exercises to try on the pull up bar. If you also want to work your forearms and back, perform them at the top of a pull up.

01 Leg raises
Keep your legs as straight as possible and raise your legs to 90 degrees.

02 Toes to bar
These are like the standard leg raise, but instead of stopping at 90 degrees, raise your legs all the way to the bar. Keep your upper body as still as possible and avoid leaning back.

03 L seat to straddle
I'm sure we used to call these something else, but I can remember the name! Start in a L seat and go as wide as you can with your legs, close back to an L seat and repeat.

04 X's
Slightly easier than the exercise above. Use small controlled movements to move your legs in an X shape.

05 Scissors
These are a good exercise if you're struggling with clean leg raises, toes to bar or L seats. Raise your legs, individually and one after the other, to 90 degrees.

VARIATIONS: The best push ups for triceps

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These are the basic push ups that I do when I'm training triceps - usually at the end of my work out. I pick two of these variations and do 3 sets of each (reps depends on how strong I'm feeling).

01 Push ups (elbows back)
Have your hands shoulder width apart and pull your elbows back when you come down. Keeping your elbows tight to your body will target the triceps (elbows going onwards will hit chest).

02 Explosive push ups
These are the same as above, but explode up and take your hands off the floor. Once these become easy, lift your hands further off the ground (touch elbows or shoulders).

03 Forearm push ups
Start in a standard push up position, but lean forward on your feet. Once you're at the bottom of the push up, slide on to your forearms by lowering them to the ground and pivoting on your toes. Remember to come all the way down before you drop on to your forearms!

04 Diamond push ups
These are my favourite triceps exercise. Use a close grip, with your thumbs and index fingers touching (to make a diamond shape). If these feel too hard on your wrists, have your hands slightly further apart.

05 Reverse grip push up
These are a standard push up, with a reverse grip. Keep the movement as up-and-down as possible to avoid accidentally doing the much harder variation used for to target your shoulders.