Hello to all friends of
Street Workout Community Today I trained what was the part of my shoulder and chest but with full calisthenics, I focused on the part of the anterior and medial deltoid, as well as the medial and lower part of the chest, although as we work with calisthenics we do a uniform work on the whole muscle and we work other muscle groups such as the triceps, biceps and upper back.
-En este ejercicio buscaremos subir toda nuestra parte superior con la fuerza de nuestro hombros, basicamente es como hacer una elevacion lateral con mancuerna con la diferencia que la fuerza la haremos hacia abajo y con los codos, en este ejercicio a demas de entrenar el delteoide posterior, trabajaremos el medial con gran intensidad, lo recomiendo hacer si ya tienen una fuerza base ganada y quieren reforzar el musculo a demas de la articulacion.
-In this exercise we will seek to raise our entire upper part with the strength of our shoulders, basically it is like doing a lateral raise with dumbbell with the difference that the force will be done downwards and with the elbows, in this exercise apart from training the posterior delteoid, we will work the medial with great intensity, I recommend doing it if you already have a base strength gained and want to strengthen the muscle apart from the joint.
Fondos semi-inclinados | Semi-tilted bottoms |
-Como segundo ejercicio haremos los fondos semi-inclinados que ya la palabra lo dice, hariamos unos fondos con la diferencia que nos inclinaremos un poco mas hacia adelante para darle mas enfoque a nuestros hombros y pecho, haciando que nuestro triceps no tenga tanta participacion como en unos fondos normales
-As a second exercise we will do the semi-inclined bottoms that the word already says it, we would do some bottoms with the difference that we will lean a little more forward to give more focus to our shoulders and chest, making our triceps not have as much participation as in normal bottoms.
Flexiones normales | Normal push-ups |
-Como tercer ejercicio haremos unas flexiones normales con la diferencia que bajaremos lento y subiremos rapido ya que usaremos la parte concentrica para bajar lento y que el musculo tenga un mayor estimulo, luego haremos la parte excentrica de una manera explosiva, a demas de que ganaremos explosividad estaremos trabajando mejor nuestras fibras musculares.
-As the third exercise we will do some normal push-ups with the difference that we will go down slowly and go up quickly as we will use the concentric part to go down slowly so that the muscle has a greater stimulation, then we will do the eccentric part in an explosive way, as well as gaining explosiveness we will be working our muscle fibres better..
Flexiones arqueras | Archer push-ups |
-Como cuarto ejercicio haremos las flexiones arqueras, el reto de este ejercicio sera que cuando bajemos con un brazo el otro este completamente estirado, este ejercicio trabaja muy bien el pecho y los deltoides, aunqeu hay mejores ejercicio este ejercicio no ataca o lastima nuestra articulacion.
As a fourth exercise we will do the arch push-ups, the challenge of this exercise will be that when we go down with one arm the other one is completely stretched, this exercise works very well the chest and the deltoids, even though there are better exercises this exercise does not attack or hurt our joints.
Lean planche a codos | Lean planche to elbows |
-Como ultimo ejercicio usaremos la lean planche a codos, este ejercicio me gusta mucho para el reforzamiento del codo y la articulacion, a demas de que en este ejercicio estaremos siempre bajo tension lo que hara que sea un mayor reto ya que no estaremos en movimiento ni tendremos un momento de descaso.
-As a last exercise we will use the lean planche to elbows, I like this exercise very much for the strengthening of the elbow and the articulation, besides in this exercise we will always be under tension which will make it a bigger challenge since we will not be in movement and we will not have a moment of rest.
música | Músic |
La musica usada en la intro del video esta libre de derechos de autor | The music used in the intro of the video is royalty free. |
Gracias por leer mi publicación | Thanks for reading my post |
¿Quieres saber más de mí? | Want to know more about me? |

▶️ 3Speak
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