Feats Of Strength — 8 Fitness Challenges To Conquer In 2017

Fitness Challenge #5 — Ascender

The Test: Bang out 20/10 consecutive pull ups.

You despised them in gym class, and that likely hasn’t changed since. Pull ups are still one of the most challenging and excruciating exercises, and debatably the best gauge of all-around upper body strength.

They predominantly use the lats and teres, but they also require precise synchronization across the biceps, traps, serratus, and core. If there’s a single weak link in the chain, pull ups break down. Ascension tends to be much less forgiving than basic push & pull movements (i.e. rows, bench press).

If your pull up game is currently lagging, gradually build up the strength and endurance needed with intermediary movements. Lat pull downs, assisted pull ups, dumbbell pullovers, dumbbell rows, deadlifts and bent-over barbell rows all help develop the requisite muscle groups.

Fitness Challenge #6 — Press Professional

The Test: Do 12 reps of the dumbbell chest press at 1x/.5x your bodyweight.

Whereas the push up tests endurance and conditioning, the dumbbell chest press brings in a larger element of brute strength and stabilization — not only in your chest, but also throughout the triceps, core, and shoulders. Because each arm requires individual coordination, the DCP tends to be more difficult than the barbell bench press.

That’s two 80 lb dumbbells if you’re a 160 lb guy, or two 30 lb dumbbells if you’re a 120 lb girl. Tighten your core and draw your shoulders back. For each rep, lower your triceps down slightly below your chest to generate full stimulation.