How To Do A Straight Arm Plank


  • Position your body on hands and knees.
  • Place hands under shoulders. Feet hip width apart.
  • Draw in the navel and brace the abs.
  • Lift the body off of the floor forming a plank position.
  • Shoulders are higher than hips, and hips are higher than heels.
  • Hold the plank position 15 to 20 seconds.
  • Slowly return to the starting position.
  • Repeat for the desired number of repetitions.
  • Avoid feet collapsing inward, shoulder blades winging or chin dropping toward the floor.

How To Do An Incline Push-Up With Rotation

The Incline Push-Up With Rotation Is An Upper Body Strength and Core Stabilization Exercise


  • Begin in a high plank position with feet hip-width apart and arms extended.
  • Place hands on a flat bench or other elevated platform, slightly wider than shoulder-width.
  • Draw in the abdomen and contract the glutes to maintain the body in a straight line.
  • Perform a push-up as normal, lowering your body within your range of control.
  • At the top of the motion rotate the body and reach the arm toward the ceiling.
  • Allow the feet to rotate naturally while maintaining stability.
  • Return to high plank position and perform for desired number of repetitions.
  • Keep the body stable.
  • Avoid shrugging shoulders.


Eliminate the bench. Perform a standard push-up on an exercise mat, and then rotate into a side plank.


Ability to perform a standard push-up on an exercise mat and a side plank.

How To Do A Barbell Bicep Curl

  • Stand with feet hip to shoulder width apart . Bend knees slightly. Point toes forward.
  • Tuck your chin, draw your abdominals in, and squeeze your glutes.
  • Grip bar slightly wider than shoulder width. Palms face up.
  • With arms fully extended, hold the barbell in front of the body.
  • Slowly curl barbell toward chest.
  • Reverse the movement and return to start position.
  • Repeat for the desired number of repetitions.
  • Do not allow the shoulders to round, back to arch, or chin to jut forward.
  • Avoid swinging the barbell.
  • Muscles worked: Biceps
  • Weight of a standard barbell: 45 lbs.
  • Modification: Replace barbell with a lighter body bar.

How To Do A Pike Push-Up

The Pike Push-Up Is A Bodyweight Strength Training Exercise That Works Core, Biceps and Shoulders


Mats are sold by Power Systems, Perform Better and Amazon


  • Step onto mat. Place hands shoulder width, and feet hip width.
  • Lift tailbone and place your body in an inverted V pike position.
  • Knees straight but not locked.
  • Head positioned between arms.
  • Bend elbows and slowly lower until forehead touches mat.
  • Slowly push up to starting pike position.
  • Maintain spinal stability and control throughout exercise.
  • Keep your breath steady and avoid straining.

ERRORS: Lifting shoulders toward ears. Looking up. Straining.

MODIFICATIONS: If you begin to lose control of the exercise, move only part of the way down.

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