Adding this alternating dynamic into a classic dumbbell chest press kicked up this exercise quite a bit. You have to do more stabilizing in the core. You will also feel the flexion in each arm a bit more because you have to deal with balancing the motion.
Check your elbows and do not dip them below your shoulder height or the top of the bench (if you’re using a bench)
You can do this exercise lying on the floor — that assures that your elbows do not dip down too low!
Go heavy! Make sure that your weight amount is appropriate for your actual strength. After a set, you should feel the burn
I love doing push ups on the incline, like using a step. I feel like I can go deeper into the chest and also sustain my movements more slowly. The incline makes the exercise a little bit more accessible for those who often go onto their knees for a push up. It also targets the chest differently, slightly. Adding the side plank at the top of the movement allowed for deeper engagement of the core.
Keep the elbows pointed towards the back/side of the room at about a 45 degree angle rather than straight out at the shoulder. This protects the elbow and shoulder and also targets the chest better.
Leverage your upper body weight toward the front of the motion rather than the back so that your weight is distributed over the work of the exercise.
Knit the shoulder blades together.
Keep a straight line from the crown of the head to the ankles.
Don’t overextend on the plank when you open your arm to the ceiling (like I did in the first execution).
My 12lb medicine ball has been one of my favorite purhchases for the home gym. It is so versatile! Today I used it for a thorough core workout that also targeted glutes, quadiceps, and triceps. Here are four exercises from the session.
Triceps push-up on medicine ball
Be sure to squeeze your elbows in toward your ribcage to full flexion and also back up to extension. Balancing on the ball made this super sweet!
Kneeling Lean-Back with twist
Adding the twist and the weight made this simple move fiery! Keep the chin slightly tucked and engage those abs!
Plank Roll Out
The dynamic movement of this exercise targets the entire abdominal region. Pull slowly all the way to back to kneeling and then roll out again.
Mountain climbers on medicine ball
Drive the knees forward (and also, perhaps, laterally toward the elbow) and keep a straight line from shoulder to ankle. Don’t let your butt creep up.
Chest and back workout in the books today as I continue my fitness journey from #mombody to #fitmom! I love lifting weights, and these sessions are so pleasurable for me. Take a peek at my routine today (some pics are missing, such as chest press with barbell and a few others).
Kettlebell romanian deadlift with single-side row
3 sets of 15
I did some asymmetrical strength work today, starting with this one. Rather than doing a single leg, which I did later, I just concentrated on the one-sided upper body workout. The row was not wide or narrow, but somewhere in between, targetting the lats and upper and middle back. Got some hamstrings, too, with the deadlift.
Single-Side Kettlebell Chest Press with Single knee lift
2 sets of 15 on each side
Keeping with the asymmetrical work I took the 15 lb kettlebell in one hand and did my chest press with a crunch from the lower abdominals. This compound exercise was dramatic. I loved it!
starbird with single-side kettlebell row
2 sets of 15 on each side
Speaking of compound movements, I followed up with a single-side row with the kettlebell tight to my ribcage while I lifted the opposite leg in a leg lift: good for glutes and lats!
Weigted Ball toss
3 sets of 50
I did not know that this exercise was going to be the toughest — that may be because I did 3 sets of 50!!!!! I know, right?! My chest was on fire…and my shoulders, too. It was a total win.
upright weighted bicycle with ball
3 sets of 20 between lifting sets
So, I snuck in a couple abdominal workouts while I gave my chest and back a rest. Here is an upright bicycle exercise I did with the weighted ball.
Pilates ring chest press and twist
2 sets of 10
I did these really slow and I wasn’t able to do a third set because the time under pressure in my chest was just absurd. Squeezing that ring while extending my arms turned out to be very challenging! It was fantastic.
3 Direction bent over raises
I loved the burn that this exercise brought! I moved very slowly as I lifted a 5lb dumbbell parallel with my head meridian, brought it back to center, lifted out in a traditional bent over raise, and then brought it back, and then extended toward the back of the room. My back was burning up.
standing starbird single-side row and lift
To round out my back work and improve my balance I finished with this move that really made me use a firm drishti. Success!