It’s great that you’re working out regularly. But if you’re starting to get bored with the same old exercises or want to try other methods for improving specific areas of your body, it could be time to try some more unconventional workout routines. Here are four you could give a go.
1. The Cuban Press for Shoulder Strength
One excellent unconventional seated dumbbell press is known as the Cuban Press. It’s especially good for strengthening your shoulders. The combo shoulder-and-rotator-cuff movement begins in a scarecrow position, ensuring your arms are parallel with the floor, hanging straight down. You then simply start with external rotation and then go straight into a shoulder press.
Make sure you perform a smooth motion. The Cuban Press exercise is good for warming up the shoulders before moving onto more strenuous routines, but it can also be effective when done after heavy presses of three sets and ten to fifteen reps.
2. The Tate Press for Stronger Triceps
If you’re looking to increase the size of your triceps, basic workouts will only go so far. One of the best lesser-known exercises to help you get big arms is the Tate Press. It was created by the respected powerlifter Dave Tate. While it may appear a somewhat counterintuitive exercise, especially if you’re used to doing close-grip bench presses, once you get into it, you’ll understand why it’s so good for building up the mass of your triceps muscles. Quite simply, the Tate Press is one of the best superset arm workouts you can do. Follow these instructions:
- Lie on a flat bench or the floor with dumbbells in each of your hands.
- Extend your arms over your chest, similar to how you would perform a flat dumbbell press.
- Point your elbows outwards and bring in your forearms to your chest by flexing your elbows.
- Raise your forearms back to their starting position and extend your elbows.
- Repeat the exercise as many times to suit your individual level of fitness and goals.
3. Candlesticks for Strengthening Your Core
One of the best strength workouts for your core is known as candlesticks. The exercise provides a great alternative or addition to sit-ups, but doing candlesticks isn’t the easiest of exercises.
You begin by standing straight. Next, lower into a squat position and then move down so you are eventually sitting on the floor and rolling on your back until your legs are pointing vertically into the air; ensuring your back is as straight as possible.
Your head and shoulders should be resting on the floor and your arms should be flat by your sides. Then, gently lower down again and roll once more into a squat. Finish by jumping back into a standing position, and repeat the exercise as many times as is suitable.
4. The One-armed Handstand to Build Arm and Shoulder Strength
Whether you’re training to get healthier or for building strength or competing in sport, the good old-fashioned handstand is one of the best exercises you can do to build strength and stability in your arms and shoulders and improve your blood circulation. However, you can take it a step further by doing a one-armed handstand and then doing additional push-ups in the position.
Begin by doing two sets of handstands with your back to the wall and two sets of handstands with your face to the wall three times a week. Once you are able to hold the positions for more than thirty seconds, you can move to the wall-spotted version and then onto the freestanding position. Once you have mastered freestanding handstands, you can move on to the one-armed handstand.