No, that is not a math equation, nor is it a typographical error.  It’s a simple way to expand your exercise regimen.

A while ago we posted an article about muscle confusion.  Simply put, if you continue to do the same exercises, they become less effective.  However, the idea of finding new exercises may seem like too much work.  Here is a simple way to take an arm/upper body exercise and make it into three different exercises.

1. Do the exercise the normal way.

Choose an exercise, such as a bench press.  Complete this exercise like you typically would.  Focus your effort on pushing the weights up from your chest until your arms are fully extended.  Then slowly return the weights to your chest. Do 10-15 repetitions of these exercises in a set.  Depending on your level of fitness, you should complete 2-3 sets.

2.  Do the exercise negatively.

Instead of starting with the weights at your chest, start with your arms fully extended.  Slowly lower the weights to your chest.  This should be done very slowly, as you are working your muscles by resisting.  It should take a count of 20-30 to lower the weights completely; this is one set.  Complete 3-4 sets in your workout.

3.  Do the exercise inverted.

For this exercise, you will need to use a workout bench.  Adjust the bench so that it is at a 45 degree angle.  Position yourself head down on the bench and start with the weights at your chest.  When you push the weights up, you still will push toward the ceiling until your arms are fully extended.  Complete 10-15 repetitions of these exercises in a set.  Depending on your level of fitness, you should complete 2-3 sets.  (This exercise will prevent muscle confusion, as you are moving your arms in a different direction than your regular bench press.)