1) Push Up Exercise
Step 1:
Get down on floor on all fours placing your hands slightly wider than shoulder width.
Step 2:
Breathe in and hold to engage the core.
Step 3:
Slowly lower your body until your chest nearly touches the floor. Push back to the starting point extending the elbows and driving your palms into the floor.
Step 4:
Breathe in again before every rep.
Continue doing the same till you reach your rep target.
2) Knee Push Up
Step 1:
Get down with knees on floor and hands placed slightly wider than shoulder width.
Step 2:
Breathe in and hold to engage the core.
Step 3:
Slowly lower your body until your chest nearly touches the floor. Push back to the starting point by extending the elbows and driving your palms into the floor.
Step 4:
Breathe in again before every rep.
Continue doing the same till you reach your rep target.
3) Push Up and Reach
Step 1:
Get into a push up position. Breathe in and hold and engage the core.
Step 2:
Slowly lower your body until your chest nearly touches the floor. Push back to the starting point by extending the elbows and driving your palms into the floor. At the top, extend one arm overhead in line with your body. Do one rep of push up and then extend the other hand overhead.
Step 3:
Continue doing the same till you reach your rep target.
4) High Incline Overhead Press
Step 1:
Keep the bench on a high incline at about 70 degree angle.
Step 2:
Sit on the bench with feet firmly planted on the floor. Keep your shoulder blades pressed against the bench and chin tucked in.
Step 3:
Grip dumbbells in both hands and rest them on the shoulders. Keep the elbow slightly rotated inwards.
Step 4:
Breathe in and push the dumbbell overhead and pause at the top. Lower the dumbbell slowly down to the starting position and repeat the movement.
5) Renegade Push Up
Step 1:
Get into a push up position.
Step 2:
Keep right hand on a slightly elevated surface. Slowly lower your body until your chest nearly touches the floor. Push back to the starting point by extending the elbows and driving your palms into the floor.
Step 3:
On the top position, do a shoulder tap on the left side with your right hand.
Get back to the starting position and repeat the movement.
Step 4:
Repeat the same movement on the other side.
Continue doing the same till you reach your rep target.
6) Incline Barbell Press
Step 1:
Lie down on a bench, kept at a 30 to 45 degree angle.
Step 2:
Place both the feet in a stance slightly wider than your shoulder and keep the feet firmly planted on the ground.
Step 3:
Hold the barbell in and over a hand grip slightly wider than your shoulders and wrap the barbell and align it with the shoulders with arms fully extended.
Step 4:
Take a deep breath and lower the barbell down to the chest in a steady controlled motion. Push the bar up and extend the arms fully.
Step 5:
Keep your shoulder blades pressed against the bench throughout the movement.
Continue doing this till you reach your rep target.
7) Decline Barbell Press
Step 1:
Lie down on the decline bench.
Step 2:
Ankle your feet firmly by pushing the chin against the rollers of the bench.
Step 3:
Hold the barbell in an overhand grip slightly wider than your shoulders. Unwrap the barbell and align it with the shoulders with arms fully extended.
Step 4:
Take a deep breath and lower the barbell down to the mid chest in a steady controlled motion. Push the bar up and extend the arms fully.
Step 5:
Keep your shoulder blades pressed against the bench throughout the movement.
Continue doing this till you reach your rep target.
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