Another lats exercise. Here's a bodyweight exercise from Vietnam. Flare your lats while resisting with the antagonist muscles.

One of my favorite triceps exercises is the dip.



Some Variations:
To make it easier (3rd pic): use a band
Plyometric (4th pic): pop up off the handles
To make it harder: use a weighted dip belt

And a bodyweight exercise for the triceps. Diamond push-ups (hands close together) shifts the focus to the triceps. I like to do them on a medicine ball for the extra shoulder stability work.



I hope you find some of these ideas useful.

I keep putting off the dip in my sessions, I know I should do it! Some good stuff there Tony, I have been doing the plyometric pressups. Doing plyometric reverse lunges with medicine ball too.

Su Lin wrote:
I keep putting off the dip in my sessions, I know I should do it! Some good stuff there Tony, I have been doing the plyometric pressups. Doing plyometric reverse lunges with medicine ball too.Those dips pay off when you slip through someone's guard and try to pop into the mount.

What's a plyometric reverse lunge?

Cant find the vid and I probably have the wrong name for it.Just a reverse lunge with medicine ball twist but done quite quickly, single ones.

Tony thanks for those contributions to the forums there - great training aides

Su Lin wrote:
Cant find the vid and I probably have the wrong name for it.Just a reverse lunge with medicine ball twist but done quite quickly, single ones.Sounds like a good exercise! I've done forward and reverse lunges while pressing dumbbells overhead (surprisingly good core exercise), and now I'm looking forward to trying this one!

I knew I was forgetting something earlier. I forgot to post some core exercises, since this was originally a thread about gym exercises for WT, and straight punches rely so much on quick, stiff core rotation.

Do you or anyone else have any favorite core exercises? I'm fond of floor wipers at the moment: lie on your back, hold a barbell overhead, and touch your toes to the weights at either end as you do leg raises from side to side.

tonyli wrote:
Another lats exercise. Here's a bodyweight exercise from Vietnam. Flare your lats while resisting with the antagonist muscles.


Where'd you get that from Tony?
It's really Southern CMA stylee.

Don't suppose anyone knows good upper chest exercises?

For core I'm trying to do lots of plank at the moment, plus side plank, I hate it! Yours sounds interesting though Tony.