TRX Training Slam Ball
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All you need is a 25-pound weight to build your upper body with this circuit from trainer Jeremy Scott, creator of the Men’s Health Action Hero Jacked fitness series. He uses a medicine ball in the video below, which he recently shared on Instagram, but he says that the series works just as well with a dumbbell or kettlebell. Check out this slam ball from TRX if you want a med ball to try this at home.
“I like this for lighter days to just get a sweat and a little a pump going while burning some fat in the process,” Scott writes in the Instagram post that demos the workout.
Grab what you’ve got and get to it. You’ll perform 25 reps of each of the 5 exercises in the circuit, repeating for a total of 5 rounds (hence the whole “25X5X5” name). We recommend resting for 1 minute between rounds so you can focus in getting the most quality out of each rep. If you find yourself approaching failure mid-circuit, pause, shake it out, and get back to it. If you need to use a lower weight, that’s fine too—just make sure to use proper form.
Scott performs most of these exercises from a tall kneeling position, which forces him to engage his core and makes it harder to use poor form and body English while working through the reps. You can perform any or all of these moves standing, too—just as long as you still focus on keeping your core tensed, ribs pointed down, and lats engaged.
1. Curls
Focus on pressing the weight between your palms, rather than gripping it with your fingers, to bring your pecs into the equation. Meanwhile, the neutral grip will hammer your brachialis muscle, which can be a key to bigger looking arms.
2. Palm Press
The med ball balances nicely on the palm and, if it falls, lands soft. If you use a dumbbell or kettlebell, though, take a real grip. Whatever implement you have, by working your body unilaterally, you can expect an intense challenge to your core—with it increasing as your arms raises overhead.
Play with your working arm’s positioning to see what’s most comfortable on your shoulder; for most guys, straight out to the side won’t be the way to go. If you experience shoulder discomfort, no matter the position, swap this out for a 25-second front-rack hold per side.
3. Halo
To reduce your likelihood of shoulder discomfort, focus on keeping your delts and scaps completely tensed. If you have any questions about form, just follow this guide.
4. Pushups
Using a narrow, neutral grip on the weight, rather than floor, will increase pec recruitment while taking it easier on your wrists.
5. Overhead Triceps Extension
Your number-one priority in this exercise is keeping your elbows tucked in beside your head. If they flare out to sides, you will decrease the tension on your triceps.
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