3. Prisoner Squat
If you have zero equipment, you can't work the muscles in your back. But the prisoner squat is a simple way to make a lower-body move work double duty as a back-building exercise. Instead of holding your arms out in front of your body, place your fingers on the back of your head (as if you had just been arrested). I witness most guys using"lazy hands," however. After only one or two reps, their elbows creep toward their face and their hands cover their ears. When this happens, you can forget about working your back.
THE FIX
In this squat variation, your arms should be working just as hard as your legs. After you place your fingers on the back of your head, stick your chest out and pull your elbows and shoulders back. Contract your back muscles hard and hold them that way for the entire movement. Every time you return to standing, squeeze your shoulder blades together again to create maximum tension. If you do this, you'll burn more calories and correct poor posture.Related: Want to get the most from your workout? Then take the advice of this Fitness Rule You Must Follow.
4. Push-ups
Quit doing push-ups the same way you were taught as a youngster (think: flared elbows). That version will eventually cause immense pain in your shoulder joint and rotator cuff. Refer back to the triceps dip on a bench for the many reasons you don't want to injure your rotator cuff.
More: 30-Day Push-Up Challenge
THE FIX
Keep your elbows at a 45-degree angle from your body when you're in the bottom position. This slight change in position will dramatically reduce the stress on your shoulders. However, just as with the barbell bench press or the dumbbell chest press, bringing your elbows closer to your body slightly reduces the amount of work your pecs have to do. To make your chest work harder, use this rest and pause technique. Perform as many push-ups as you can, and then rest for 20 seconds. Repeat once more. Finally, finish with one last round of push-ups to failure. The result: a pumped-up chest and healthy shoulders.Related: Build a better performing body and a sculpted core with The Toughest Exercise You Aren't Doing (but Should).
5. Box Jumps
Box jumps suddenly saw a surge in popularity with the advent of CrossFit. Nowadays, men pound out rep after rep during their workouts. While the plyometric exercise improves your vertical jump and lower-body power, it can also lead to injury when not done properly. When you jump straight up off the floor, you typically land with hips pushed back and your weight behind your heels. But when you jump backward off a box, you tend to land with your weight forward for balance. The problem: This stretches your Achilles tendon. Do this over and over again, and you have a good chance to join Dan Marino and Kobe Bryant in the torn Achilles hall of fame.Related: 100 Fittest Men of All-Time
THE FIX
Instead of jumping backward off the box, simply step down. Sure, you'll do less reps in the same amount of time, but they will be higher quality and much safer.
You can also try total-body extensions. Do this: Stand with your feet slightly wider than hip-width apart, toes forward. Push your hips back as if you're about to sit in a chair, and lower your body.Let your arms hang by your hips with your palms facing behind you. In one swift motion, swing your arms straight overhead, and explosively stand up by thrusting your hips forward and rising up on your toes. Immediately return to the start position. Continue to do as many reps as possible for one minute.
Craig Ballantyne, C.T.T., is the author of Turbulence Training and a push-up fanatic.
More: Plyometric Training: 5 Moves That Really Burn Calories
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