P90X - Chest and Back

Ahhh, today was chest and back day.  Yes this is my favorite one of all the videos.  Why, because I love the results.  I love how my back looks!  Nice and toned.

Was it always my favorite.  NO WAY!  When I first did P90X, and put in my first workout, what was it- Chest and Back.  What happened?  I did like half the video!  Why?  Because I was sooo out of shape.  Push-ups were awful for me, I had no strength.  Pull-ups, what was I even thinking?  But, each week I did the workout, and each week I got a little stronger, and each week, my disliked turned into like.  Now, with an incredible back, I have to say, it truly is my favorite workout.

But, today, after doing I can't count how many rounds - I still can't do an unassisted pull-up.  Does that stop me, NO WAY.

So, what are my tricks for surviving and getting through chest and back?

1.  Always TRY all the moves!  Ok, so you can't do a dive bomb push-up today, but modify it and try it.  Maybe you only lower yourself a hair, ok, next week it will be 2 hairs, and by day 90 maybe you may only be half way down.  But, from starting at nothing and getting to half way is a huge improvement!  But, you would only get there if you TRY IT every week!  And, do the best YOU CAN!

2.  For push-ups, modify as much as you can!  And, in anyway that helps you advance.  Ok, we can all start on our toes.  Easiest way to modify.  But, there are other ways.  For the decline push-ups, I started with a couch cushion on the floor and used that.  Ok, so 6" was more then toes on the floor, but not as much as toes on a chair.  I slowly worked up to doing toes on chairs.  I slowly worked up to toe push-ups.  So, modify as you have to to get it done.  Tony give you a few ideas on how to modify, like fingers further apart on diamond push-ups.  Listen to him!  And, if necessary, make up your own rules.  Remember, you are not tying to impress anyone but yourself.  So, do what you need to do!

3.  For push-ups, if you can, I say always start one your toes!  You never know, you maybe able to do 1!  But, if you don't try, you don't know?  Maybe you can do 3, then drop to your knees and push out a few more.  Again, challenge yourself!  And, if your chest touches the ground who cares, just work on getting stronger each week.  One day, you will have PERFECT form.

4.  Pull-ups, again modify as you need too!  Use a chair as Tony demonstrates.  Practice with where you place that chair, closer or further away.  It makes a difference.  Note it in your calendar where you placed the chair.

5.  If you use a chair for pull-ups, also work with the foot position on the chair.  The more foot, the more you use the legs.  Maybe just use your toes?  Again, modify as you need to.  But, always focus on your back.  Where do you FEEL the burn?  If you are feeling it in the legs, then ask yourself, am I using my legs or am I pulling myself up more?  FOCUS the energy in the right spot.

6.  I used to have a $14 pull-up bar that I bought at Target that just went in the door.  I then moved on and bought the P90X Chin up bar.  I have to say, the chin up bar is higher in the door and makes the moves 10x harder!  So, if you are going all out with the nice P90X multi-grip bar and its very difficult, step back a little bit and just buy a bar for the door.  I think because it can sit lower in the door frame it was less height you needed to pull yourself up.

7.  Focus on the NEGATIVE.  This is what really helps me.  So, I can't pull myself up, but once up, I can hang there and then lower myself w/out a chair.  This is called the negative of the move.  It takes a little less effort then pulling yourself up, but is still as effective as the pull-up itself.  And, focusing on controlling the form in the negative will make you stronger to do the pull-up one day!

8.  Use the resistance bands!  This is another great way to help improve your strength without feeling defeated that you can't do a pull-up!  With good quality bands (and Beachbody has good ones, I hear Wal-marts snap immediately), you can get a good workout.  Focus again on the form and where you feel it.  As you get stronger, maybe increase the band strength.  But, the bands are a perfect alternative to not doing the actual pull-up!

9.  Use the bands to help you pull yourself up.  This is a past blog post, so check it out.  It's a quick video to use the bands to help you pull-up.  I hear it helps improve your strength quickly, so maybe worth the try.

Ok, so those are my tips for surviving Chest and Back.  Is it hard?  Absolutely!  Does it get results, you bet.  Do you need to work or it- YES!  But, we all do.  Girls, don't be afraid of this workout.  Modify it as much as you half to, but as tip 1 said, keep trying each move each week.  Even if you have to write down, lowered myself 1/2"!  That will change over time, I promise.  And, you will get the back you want!

If you have any questions on how I can help you, have questions about P90X, please drop me an email at HeatherB@BeachbodyCoach.com.

Like to get your copy of P90X today, just click here and go to "Shop for Products".

Your Coach!

Heather

Changing Lives One Day at a Time.

www.TheFitnessSpot.net