Ballistic Strength: Adding Velocity to Muscle

Bulletproofing Your Body with Ballistic Training Exercises

The following are some of the most popular ballistic strength exercises for the upper body. These exercises have been used successfully by many athletes to increase their muscular endurance and power.

Some of these exercises are performed at high intensity while others can be done slowly or at low intensities. Each exercise will enhance your performance, so choose one that best suits your needs!

1 – Bench Presses (Press)

Bench presses are the classic upper body strength exercise. They target all major muscle groups of the chest, shoulders, triceps, bicep curls and forearms.

You may perform bench press exercises with dumbbells or barbells depending on your ability level. The main goal of performing bench presses is to strengthen your muscles in order to improve overall muscular endurance and power.

2 – Pull Ups (Pull Up)

Pull ups are a great upper body strength exercise. They target the entire shoulder girdle including the rotator cuff which helps prevent injuries like tears and strains.

The pull up also targets the biceps brachii muscle group which helps build size and strength in that area. You may perform pull ups with dumbbells or barbells depending on your ability level. The main goal of performing pull ups is to strengthen your muscles in order to improve overall muscular endurance and power.

3 – Dips (Triceps)

Triceps dips are an excellent exercise for the triceps and chest. They target all three heads of the tricep as well as the chest, front deltoid and the coracobrachialis.

You may perform dips with or without assistance depending on your ability level. The main goal of performing dips is to strengthen your muscles in order to improve overall muscular endurance and power.

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4 – Overhead Press (Shoulder Press)

Overhead shoulder presses are an excellent all around exercise. They target all three heads of the deltoids as well as the clavicular and scapular stabilizers.

You may perform overhead shoulder presses with dumbbells or barbells depending on your ability level. The main goal of performing overhead shoulder presses is to strengthen your muscles in order to improve overall muscular endurance and power.

5 – Pullovers (Pecs)

The pullover is a great exercise for the chest and the front of the shoulders (anterior deltoids). You may perform pullovers with either a dumbbell or barbell depending on your ability level.

The main goal of performing pullovers is to strengthen your muscles in order to improve overall muscular endurance and power.

6 – Swinging Crunches (Abs)

The abdominal muscles must be strong in order to prevent injury and promote better posture. The basic crunch exercise is a perfect way to strengthen your abs while also improving your hip flexors and spinal erectors.

You may perform the swinging crunch with either your legs straight out in front of you or knees bent in toward your chest depending on your ability level. The main goal of performing the swinging crunch is to strengthen your abs while improving your hip flexors, spinal erectors and obliques.

7 – Barbell Curls (Biceps)

Barbell curls are an excellent exercise for strengthening the biceps. You may perform barbell curls with either a supinated (palms up) or pronated (palms down) grip depending on your ability level.

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The main goal of performing barbell curls is to strengthen the biceps and brachialis muscles in order to improve overall muscular endurance and power.

8 – Seated Row (Lats)

The seated row is an excellent all around back exercise for both middle back and rear deltoids. You may perform seated rows with either a narrow or wide grip depending on your ability level.

The main goal of performing seated rows is to strengthen the lats and rear delts in order to improve overall muscular endurance and power.

9 – Deadlifts (Lower Back, Glutes And Hamstrings)

Deadlifts are an excellent exercise to strengthen the lower back, glutes and hamstrings. You may perform deadlifts with either a conventional or sumo stance depending on your ability level.

The main goal of performing deadlifts is to strengthen the lower back, glutes and hamstrings in order to improve overall muscular endurance and power.

10 – Jumping Jacks (Core, Cardio)

Jumping jacks are an excellent all around exercise. They target the whole body and get the heart rate up quickly.

You may perform jumping jacks however you please depending on your ability level. The main goal of performing jumping jacks is to strengthen the core and cardio vascular system in order to improve general physical preparedness.

Bulletproofing Your Body With Fat Loss Exercises

You may perform the following exercises in any order you please. You may perform these exercises for 30 seconds or 60 seconds depending on your ability.

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The main goal of performing these exercises is to torch calories and lose body fat.

1 – Plank (Core)

The plank is an excellent all around core strengthening exercise. You may perform the plank with your elbows and knees on the ground or straight into a high plank position depending on your ability level.

The main goal of performing the plank is to strengthen your core in order to improve general physical preparedness.

2 – Hanging Knee Raises (Abdominals)

Hanging knee raises are an excellent exercise for the abdominal muscles. You may perform hanging knee raises with your knees either bent or straight depending on your ability level.

The main goal of performing hanging knee raises is to strengthen your abdominals in order to improve general physical preparedness.

3 – Step Ups (Quads And Hams)

Step ups are an excellent exercise for the quadriceps and the hamstrings. You may perform step ups on either a platform or stairs depending on your ability level.

The main goal of performing step ups is to strengthen the quads and the hamstrings in order to improve general physical preparedness.

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4 – Bodyweight Lunges (Quads, Hams And Glutes)

Bodyweight lunges are an excellent exercise for the quads, hams and glutes. You may perform bodyweight lunges with either one or two legs depending on your ability level.

The main goal of performing bodyweight lunges is to strengthen the quads, hams and glutes in order to improve general physical preparedness.

5 – Plank To Push Up (Core And Shoulders)

The plank to push up is an excellent exercise for the core and shoulders. You may perform the plank to push up from your knees or your feet depending on your ability level.

The main goal of performing the plank to push up is to strengthen the core and shoulders in order to improve general physical preparedness.

6 – Bodyweight Squats (Quads, Hams And Glutes)

The bodyweight squat is an excellent exercise for strengthening the quads, hams and glutes. You may perform bodyweight squats with either one or two legs depending on your ability level.

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The main goal of performing bodyweight squats is to strengthen the quads, hams and glutes in order to improve general physical preparedness.

7 – Push Ups (Chest, Triceps And Front Shoulders)

The push up is an excellent exercise for strengthening the chest, triceps and front shoulders. You may perform push ups on your knees or your toes depends on your ability level.

The main goal of performing push ups is to strengthen the chest, triceps and front shoulders in order to improve general physical preparedness.

8 – Pull Ups (Back And Biceps)

The pull up is an excellent exercise for strengthening the back and biceps. You may perform pull ups with either a pronated or supinated grip depending on your ability level.

The main goal of performing pull ups is to strengthen the back and biceps in order to improve general physical preparedness.

9 – Bodyweight Rows (Back)

The bodyweight row is an excellent exercise for strengthening the back. You may perform bodyweight rows with either one or two arms depending on your ability level.

The main goal of performing bodyweight rows is to strengthen the back in order to improve general physical preparedness.

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10 – Airplane (Abdominals)

The airplane is an excellent exercise for strengthening the abdominals. You may perform the airplane with bent legs or straight legs depending on your ability level.

The main goal of performing the airplane is to strengthen the abdominals in order to improve general physical preparedness.

A Word On Training Frequency

You may have heard that you should train a muscle group only once per week. This is called the frequency theory.

Many people believe that this theory was disproved long ago. This is partially true in that you can effectively train a muscle more than once per week. It is important to realize that this theory was developed under laboratory conditions and may not directly apply to you and me.

Whatever works best for you should be your guide. If you feel as if you are making progress with 2 training sessions per week, then do not listen to everyone who says that 3 or 4 weekly sessions will give you better results.

Listen to your body and train accordingly.

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Learn more about the 10 best bodyweight exercises at the hyper link.

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You will learn 100 different bodyweight exercises that expand upon the ones listed above. You will also learn how to create and design your own routine by knowledgeably applying the basics of exercise science.

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It’s important to understand that there is no need to become a circus acrobat in order to build a strong and capable body. You may easily become a mere mortal with remarkable strength, power and fitness if you devote a few minutes per day to bodyweight training.

Having adequate strength, power and fitness will make any task easier, safer, and more fun.

Who can argue with that?

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Sources & references used in this article:

A comparison of ballistic-movement and ballistic-intent training on muscle strength and activation by NA Dinn, DG Behm – International journal of sports …, 2007 – journals.humankinetics.com

Differential effects of ballistic versus sensorimotor training on rate of force development and neural activation in humans by M Gruber, SBH Gruber, W Taube… – Journal of strength …, 2007 – kops.uni-konstanz.de

Force–velocity relationship of upper body muscles: traditional versus ballistic bench press by A García-Ramos, S Jaric… – Journal of applied …, 2016 – journals.humankinetics.com

Effects of strength vs. ballistic-power training on throwing performance by N Zaras, K Spengos, S Methenitis… – Journal of sports …, 2013 – ncbi.nlm.nih.gov

Evaluating upper-body strength and power from a single test: The ballistic push-up by R Wang, JR Hoffman, E Sadres… – … Journal of Strength & …, 2017 – journals.lww.com

RECENT REVIEWS by P Cormie, MR McGuigan, RU Newton – Sports medicine, 2011 – rrseducation.com