Strength training exercise lying on your back with body weight

ONCE THE SEASON hit the peak of summer, there are plenty of days when you’ll be looking out the window or the forecast and wishing you could skip your gym workout to spend some time outdoors. Luckily for those sunny days, most workouts can be adjusted quite easily, even if you plan to leave your fitness equipment at home. Bodyweight workouts at the park, pool, or beach are great for the summer.

That said, some splits are easier to switch to your gearless setting than others. Your leg days and upper body pushing sessions are pretty straightforward to translate into bodyweight-only moves, but once it comes time to train your back, you might struggle to do much if you run out of energy. a pull-up bar. Don’t panic, however, there are options. Case in point: This deceptively effective bodyweight back exercise from a trainer Faris Khan, CSCSit is Summer Strength Challenge Program for men’s health MVP.


The lying press might not look like much, but if you give it your all, you’ll get bad shoulder pressure. Even better, your heart will also attract attention.

How to do the bench press

● Lie on your back with your knees bent and your arms outstretched on either side of your torso. Squeeze your glutes and abs to create tension.

● Rest your forearms and elbows on the floor to elevate your back. Keep your neck in a neutral position; you shouldn’t strain your neck to get up.

● Hold the elevated position for 2-3 seconds, keeping upper back muscles and core engaged. Come back down slowly.

● Perform 2 to 3 sets of 10 repetitions.

For more innovative bodyweight workouts from Khan, check out the full Summer Strength Challenge program, available via men’s health MVP.

Kristen T. Prall