Power Twister Secret Exercises

Chest and Biceps Blast

    Perform a chest and biceps blast with the Power Twister to train both muscle groups concurrently, saving you valuable time in the gym. To perform this exercise, grab the Power Twister in both hands, holding it in front of your body at chest level. Stand with your feet parallel and shoulder width apart to brace yourself. Your arms should be held at a 90 degree angle, with your upper arms pointed down towards the floor and your forearms pointed straight out in front of your body. Initiate the movement by bending the Power Twister and bringing your hands together in front of the body at about sternum level. Flex your elbows in slightly towards the body at the same time to increase the amount of tension on the chest. You should feel a strong contraction in your chest muscles and in your biceps. Slowly move the Power Twister back to its original form, using a four or five second pace to provide an added challenge for your muscles.

    The initial portion of each rep (the bending of the Power Twister) should be explosive while the second portion should be controlled and smooth. Repeat for a total of two to three sets of 10 to 12 reps, increasing the total number of reps performed from week to week as your strength increases.

Back Blaster

    Train the muscles of the back through this effective Power Twister Exercise. Grab the Power Twister in either hand and hold it out in front of your body at chest height with your elbows locked in place. Stand with your feet shoulder width apart and parallel, providing a good foundation to keep your body from moving during the exercise. Initiate the movement by first pinching your shoulder blades back and together (which should bring the Power Twister slightly closer to your body) then attempting to bend the Power Twister, bringing your hands together while keeping them on the same horizontal plane (at chest height). This should cause extreme tension throughout your upper back and arms. Hold in the fully stretched position for one to two seconds before bringing the Power Twister back to its original shape. Take four to five seconds to slowly and smoothly move the Power Twister back, keeping your shoulder blades pinched together the entire time to further work the muscles of the back. Repeat for three or four sets of eight to 10 reps, aiming to perform at least one extra rep each week.

About the Author

TS Jordan is an Ohio licensed attorney living and practicing out of the Cleveland area. In addition to his Juris Doctorate, he holds a Bachelors' Degree in Information Systems. He has been writing professionally for less than a year.