Svendt Press for the Inner Chest

Q:I've read through your book Bodybuilding Calisthenics and have a question regarding chest development with dips. I have found dips to work well when training the lower and outer chest, but for the upper and inner chest, I've relied more on decline push ups and close push ups, respectively. 

However, at this point, I find that these two exercises have become too easy and am wondering if there are any dip variations that target the upper and inner chest. Also I have been trying to get that line between the pecs and close push ups don't seem to cut it.

Recently I made the switch from doing inverted rows to now doing tucked front lever pull ups. This means I can do both my horizontal and vertical pull work all on the pull up bar. I've been trying to figure out if it is possible to do all my horizontal/vertical push work on the parallel bars by replacing push ups with analogous dip variations.

I've really enjoyed reading your book!


My Answer: Glad you like…

Side to side pulley row


The Upper Chest Push Up


Inverted Biceps Curl


Tabatas for Fat Loss

Q:Hello, I am looking to start a training program you designed. In it you have some days of HIIT. I am not having much luck coming up with a HIIT routine. Any advice would be greatly appreciated. 

Goodland, KS

My Answer: Do Tabata workouts on your HIIT days.  Tabatas are an exercise performed continuously for 20 seconds followed by 10 seconds of rest and repeated 8 times.  Typically you choose full body movements for Tabatas:

burpeesjump ropestationary bikedumbbell thrusterssprints Choose one exercise and perform 8 sets of 20 second bursts.  There are Tabata apps you can use to time your workouts.

Biceps Triset


Body drag curl with chains

A great exercise to build up the biceps and forearms is to add chains to body drag curls.  This form of accommodating resistance creates awesome biceps peak.