Monday, September 5, 2011

Chest and Back

Spiderman Push Ups

Start in a plank position, arms directly beneath your shoulders, weight on your toes, back straight and abs tight. Inhale and simultaneously lower your chest to the floor and bring your right knee to your right elbow. Exhale and raise your body back up to starting position. Repeat, alternating legs.

Inverted Row 
Hold the bar with an overhand grip, just wider than shoulder width apart. Keep your core braced and pull your chest up to the bar. Slowly lower your body back down.

Balancing Mountain Climbers

Step 1

BOSU  Mountain Climbers - Cardio Exercise - Step 1
Begin in a push up position with your shoulders directly over your wrists, back straight and abs tight, gripping firmly to the sides of the BOSU ball with ball side down.

Step 2

BOSU  Mountain Climbers - Cardio Exercise - Step 2
Without lifting your hips, bend one knee up towards your chest and then return it to its original position while you bend and raise the other knee.

Step 3

BOSU  Mountain Climbers - Cardio Exercise - Step 3
Continue to alternate, keeping your stomach muscles engaged.

V-Sit Incline Press

Sit with your knees bent and feet flat on the floor. Hold a pair of dumbbells in front of your shoulders, as shown. Lean back so your torso is at a 45-degree angle, then lift your lower legs until they're parallel to the floor, keeping your knees bent. Engage your core and press the dumbbells up and away from your body until your arms are straight. Return to start and repeat for 1 minute.

Side Plank with Rear Fly

Grab a dumbbell with your right hand and lie on your left side, then prop yourself up on your left forearm and raise your hips so your body forms a straight line. Extend the weight in front of you at shoulder level. Slowly raise the weight toward the ceiling, keeping your arm straight and pulling your shoulder blades together. Return to start. That's one rep. Do 12 to 15, then switch sides.

Ring Push-up
 Hold a plank position with one hand on top of the ring and the other placed directly beneath the shoulder. Align your spine into a straight, neutral position and hold this alignment as you compress the ring with your hand. Initiate the movement from your elbow, not your spine. Keep your shoulders down away from your ears and your head in line with your spine. Continue for 1-2 sets of 5-8 repetitions.

Plank Hold And Single Arm Row 
Get into push-up position with your hands gripping a pair of dumbbells; your hands should be slightly wider than shoulder-width apart, and your feet slightly wider than hip-width apart (a). Keeping your hips parallel to the floor (you’ll need to engage your core and glutes the entire time), bend your right elbow to pull the weight up toward the side of your body (b). Pause, then slowly return the weight to the floor and repeat with the left arm. That’s one rep. Do 15. Repeat whole routine 2 to 3 times through.

1 comment:

  1. This may be my first comment for this exercise, but it's not the first time I've done it! Great burn for the targeted chest and back areas! I especially like the V-Incline Press.