Tag: Upper Body Strength

How To Do A Straight Arm Plank

November 17, 2022

INSTRUCTIONS

  • 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 A Pike Push-Up

June 30, 2022

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

INSTRUCTIONS

Mats are sold by Power Systems, Perform Better and Amazon

INSTRUCTIONS

  • 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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Virtual Fitness: How To Do A Decline Push-Up

April 30, 2022
Strengthen Chest, Shoulders, Anterior Deltoids, Triceps

The Decline Push-Up Is A Bodyweight Strengthening Exercise Using A Bench

INSTRUCTIONS: Create the decline position by placing both feet on a bench, hip or shoulder width apart.
  • Get into a plank position with your body in a straight line from head to heel.
  • Elevate your feet on a bench hip to shoulder width apart.
  • Begin with elbows straight but not locked. Hands are slightly wider than shoulders.
  • Brace the core and tighten the glutes.
  • Slowly lower the chest and descend toward the floor until your head is approximately one inch off the floor.
  • Slowly return to the start position. Repeat the exercise.
TECHNIQUE: Maintain neutral shoulders by keeping them from lifting. Avoid rounding your back. Hips don’t sag or lift up. Neck remains long. Do not look up.
MODIFICATION: 1) If the exercise is too difficult, use a lower bench. 2) Perform the exercise without the bench. 3) Perform a modified push-up >link<.

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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider