The Push Up is a great exercise for the chest, arms and shoulders.
To begin start by supporting your weight, face down, on your hands and toes, with your body in a straight line from your shoulder to your toes. Feet should be slightly separated.
Tighten your abdominals, core and back during the entire exercise to maintain this straight line. Your hands should be slightly wider than your shoulders and neck inline with your spine. The elbow is in line with the shoulder and the wrist.
Now starting with straight elbows lower your body to the floor, bending your arms and breathing in as you descend, until your chest is barely touching the ground. Then straighten your arms as you exhale and come up to the start position.
For an easier version just drop to your knees and keep a straight line from the shoulders to the knees instead, keeping in mind all other steps. You may also elevate your hands to a bench to make it easier again.
ConikiXXX Week 1, Workout 1
Do 9 Full Reps, Then 9 Bottom Half Reps (elbow to shoulder), Then 9 Top Half Reps (elbow to shoulder), Then 9 Full Reps
ConikiTV uses and recommends the Gymboss Interval Timer
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Distributed by Tubemogul.