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We've made having a trainer, dietitian, motivator, and 24-hour resource affordable for everyone!
We've made having a trainer, dietitian, motivator, and 24-hour resource affordable for everyone!
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| Muscles worked:
| | Primary: Middle and Lower Chest
Secondary: Shoulders, Triceps
| | Instructions:
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- Get in a push-up position (hands placed at chest level, about 4-7 inches farther than shoulder-width apart with nose almost touching the floor and elbows pointed out). Prop your feet up on a bench (or something similar) that is 2-4 feet high.
- 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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- We recommend having a "spotter" to assure your safety and give you verbal feedback on your lifting technique while performing this exercise.
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 This site takes advantage of the latest QuickTime technology to display our exercise video demonstrations. If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge. And always feel free to e-mail us if you'd like our help.
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