UPPER-BODY WORKOUT

6 Bar Maneuvers for Military Muscle

Nobody builds up men's bodies like the U.S. Army. Recruits can expect to be physically trained for hours a day, and most of the regimen doesn't even include weights. That's due in part to the fact that when the soldiers are on assignment they won't have weightrooms. So bodyweight exercises are a big part of the plan. Here are a variety of exercises requiring only an overhead bar. Perform them twice a week.

 

 

 

CHEST, BACK & OUTER DELTOIDS
Wide-Grip Pull-Ups

Grasp an overhead bar with a wide grip, palms forward. Proceed to pull yourself up until your head is behind the bar. Pause, then lower to starting position, holding the stretch at the bottom before beginning the next repetition. Perform 10 reps.

CHEST, BACK & INNER DELTOIDS
Close-Grip Pull-Ups

Grasp an overhead bar palms forward with a close grip. Proceed to pull yourself up until your head is over the back of the bar. Pause, then lower to starting position, holding the stretch at the bottom before beginning the next repetition. Perform 10 reps.

CHEST, BACK & FRONT DELTOIDS
Medium-Grip Pull-Ups

Grasp an overhead bar palms forward with a medium grip. Proceed to pull yourself up until your head is over the back of the bar. Pause, then lower to starting position, holding the stretch at the bottom before beginning the next repetition. Perform 10 reps.

ABS & BACK
'L' Pull-Ups

Grasp an overhead bar palms forward with a medium grip, with legs raised and straight out together. Proceed to pull yourself up until your head is over the back of the bar. Pause, then lower to starting position, holding the stretch at the bottom before beginning
the next repetition. Perform 10 reps.

ABDOMINALS
Hanging Leg Raises

Hang from an overhead bar with a wide grip. Proceed to raise the legs up until they are parallel to the ground. Pause, then lower to starting position. Perform 10 repetitions.

ABS & OBLIQUES
Hanging Leg Twists

Hang from an overhead bar with legs bent and raised. Proceed to twist legs to the left. Pause, then twist legs to the right. Perform 10 alternating repetitions to each side.