P90X is a 90-day fitness program on DVDs that you do at home. There are 12 different routines in P90X, each of which target specific muscle groups. The entire P90X program is a total fitness routine that works out all muscles. One of the routines in P90X is the shoulders and arms routine, which targets the shoulders, biceps and triceps through various exercises and a few pieces of equipment.
Dumbbells
Dumbbells are the most important items you will need for the shoulders and arms routine. The majority of the exercises in this routine are curls and shoulder presses, which are more effective if performed when holding dumbbells. The exercises that require dumbbells in this routine are alternating shoulder presses, in/out bicep curls, two-arm kickbacks, deep swimming presses, concentration curls, upright rows, static arm curls, flip-grip kickbacks, shoulder flys, Cohen curls and lie-down extensions.
Chinup Bar
Although there are only two exercises in the routine that utilize the chinup bar, they are very effective exercises in your quest to achieve large biceps. Chinups and pullups require a chinup bar. Proper form for chinups involves placing your hands on the bar with your palms facing toward you and lifting yourself up. Focus on using your biceps and not your back. For pullups, grip the bar with your palms facing away and place your hands a bit further away than shoulder length. Lift yourself up, this time with the focus on shoulders and back.
Chairs
The only exercise in the shoulders and arms routine that requires chairs is the chair dip. You can also use two tables or stools to perform the dips. Place your hands on the chairs and balance yourself. Lower yourself as slow as you can to the floor and then, just as slowly, lift yourself up to complete one chair dip.
Resistance Bands
Any exercise in the shoulders and arms routine that involves dumbbells or a chinup bar can be performed with resistance bands instead. Those who find the exercises in P90X a bit too difficult, should use resistance bands. By using resistance bands, you can still complete the exercises to work out those specific muscles. By slowly familiarizing yourself with the exercises, you can then move on to dumbbells and the chinup bar to make even more progress.
References
- "P90X Extreme Home Fitness: Fitness Guide"; BeachBody; 2009
- "P90X Workout Sheet"; BeachBody; 2009
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