Spot Check:
This month I’d like to focus on the upper body. So let’s start with the push-up. This exercise is a great upper body and core strength exercise that when done properly, uses muscles in the chest, shoulders, biceps, triceps, back, abs and even the legs.
Traditional push-ups provide a challenge. To begin, get on the floor and position your hands shoulder width apart and hands are parallelt; balance yourself on your hands and toes, so that your body is supported, keeping your body as straight as possible. Don’t sag in the middle or arch your back. Contract your abs and tighten your core by pulling your belly button toward your spine, then bend your elbows and lower your body toward the floor until your chest is level to your hands. Your elbows should be bent at 90 degrees. Keep your abs tight throughout the entire push up. Begin pressing back up to the start position so that your arms are straight, making sure your elbows aren’t completely locked.
If you find the traditional push-up too hard, try performing the modified push-up. Begin by getting down on yours hands and knees with your hands shoulder width apart. Your knees should be directly aligned with your hips. Keep your abdomen tight and your spine in a neutral position. Like the traditional push-up, bend your elbows 90 degrees and lower chest to the floor until you are level with your hands. Now, press up so that your arms are straight, making sure your elbows aren’t completely locked. Do this modified move until you build strength.
Now, as the move gets easier let’s add some fun by adding a back row! Once you return to the start position, you’ll add the back row. To do this, bend your right elbow and raise your arm until your elbow passes your torso, stabilizing your body with the left hand/arm. Return tot the floor and repeat another push-up. Continue the push-up row motion alternating sides/arms.
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