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| Muscles worked:
| | Primary: Chest
Secondary: Shoulders, Triceps
| | Instructions:
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- Lie on the floor, face down with hands placed at chest level, about 4-7 inches farther than shoulder-width apart with knees on the floor and feet in the air.
- Keeping your back straight, push yourself up extending your arms, without locking your elbows.
- Hold for a brief second while flexing (squeezing together) your chest.
- Slowly lower yourself as far as you can, or until your nose touches the ground. Your back and hips should still be straight, while your elbows point out.
| | Don'ts:
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- Don't allow your back to bend or arch. Keep your body as straight as possible.
- Don't just let your body fall back down to the floor. Resist your body's downward force by lowering yourself slowly.
| | Alternate exercises:
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| | Note:
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- This exercise is for those who are unable to do Push-ups (Ex. #84) for the desired number of reps with proper technique. Once this exercise (Bent-knee Push-ups) becomes too easy, try doing Push-ups (Ex. #84).
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