Upper Body Pressing Exercises

(chest, and triceps)

 

 

Pushups (instructional video )

Helpful Tips:

  • keep your core tight

  • keep your legs straight

  • your shoulders and hips should move at the same speed

  • pinch your shoulders down and back though out the movement

  • Tighten your latisimus dorsi (your lats) tight through out the movement

  • keep your elbows below your shoulder joint throughout the movement

  • keep your elbows in line with your wrists

  • head in a neutral position

  • make sure to breath, exhale when you push the ground/table/ bench or chair away.

  • If you can not perform a traditional pushup see the modified pushup versions pushup on bench and in this video pushups on your knees. Both are great alternatives that will get you stronger and doing a traditional pushup.

 

Modified Pushup Variation: Pushups on ball ( instructional video )

Helpful Tips:

  • keep your core tight

  • your shoulders and hips should move at the same speed

  • keep your legs straight

  • pinch your shoulders down and back though out the movement

  • Tighten your latisimus dorsi (your lats) tight through out the movement

  • keep your elbows below your shoulder joint throughout the movement

  • keep your elbows in line with your wrists

  • to take the strain off your wrist keep your fingers facing the floor

  • head in a neutral position

  • if you have trouble keeping your body straight push your hips up as you push the ball away

  • The wider your feet the easier it is to stabilize

  • you can substitute a physio ball with a basketball, soccer ball or use an elevated surface such as a couch, coffee table or chair.

 

Modified Pushup Variation: Bench Pushups ( demonstration only video )

Helpful Tips:

  • If you can not perform a standard pushup on your knees elevating your hands can make pushups easier.

  • The higher your hands are and the closer your feet are to your hands the easier it is.

  • Use a stable surface that will not slide such as a sturdy table or chair. test to see if it can slide before using it.

  • keep your legs straight

  • your shoulders and hips should move at the same speed

  • keep your core tight

  • pinch your shoulders down and back though out the movement

  • Tighten your latisimus dorsi (your lats) tight through out the movement

  • keep your elbows below your shoulder joint throughout the movement

  • keep your elbows in line with your wrists

  • head in a neutral position

  • make sure to breath, exhale when you push the ground/table/ bench or chair away.

 

Pushup clock

Helpful Tips:

  • keep your core tight

  • keep your legs straight

  • your shoulders and hips should move at the same speed

  • pinch your shoulders down and back though out the movement

  • Tighten your latisimus dorsi (your lats) tight through out the movement

  • keep your elbows below your shoulder joint throughout the movement

  • keep your elbows in line with your wrists

  • head in a neutral position

  • make sure to breath, exhale when you push the ground/table/ bench or chair away.

  • as you step to the side, place your lead hand no wider than you can keep your body stable. Start small.

  • reposition your second hand directly under your shoulder joint of just slightly wider.

  • recenter your body and perform another pushup.

  • keep repositioning yourself till you complete a 360 degree turn returning to your starting position.

  • If you can not perform a traditional pushup see the modified pushup versions pushup on bench and in this video pushups on your knees. Both are great alternatives that will get you stronger and doing a traditional pushup.