Pushups on Ball at Hips

Starting Position

Start behind the ball, place your midsection on the ball and roll forward until your hands reach the floor. Walk out with your hands until the ball is underneath your knees. Have your hands just outside of shoulder width.

Action

Keep your core strong by not dropping your hips. Your body should be as straight as possible. Lower your upper body to 90 degree at the elbow and return to the starting position. Try doing 2 sets of 10-12 repetitions.

Special Instructions

For a more advanced version, walk out on the ball until the ball is underneath your ankles.

Muscles Worked: Chest, Triceps

Pushups

Starting Position

Start with hands shoulder width apart on the floor and up on your toes, so that your body is supported, keeping your body as straight as possible.

Action

EXHALE: Bend your elbows and lower chest to 90 degrees at the elbows.

INHALE: Push up so that your arms are straight, making sure your elbows aren’t completely locked.

Try doing 2 sets of 10-12 repetitions.

Special Instructions

Don't lock elbows out completely. Look straight ahead and keep spine in a neutral position.

Muscles Worked: Chest, Triceps, Shoulders

Modified Pushups

Starting Position

Begin by getting down on yours hands and knees with your hands just outside shoulder width and slightly forward of your shoulders. Your knees should be directly aligned with your hips. Keep your abdomen tight and your spine in a neutral position.

Action

EXHALE: Bend your elbows and lower chest to 90 degrees at the elbows.

INHALE: Push up so that your arms are straight, making sure your elbows aren’t completely locked. Try doing 2 sets of 10-12 repetitions.

Special Instructions

If you can’t go to 90 degrees at the elbow, just go to a comfortable position until you can work up to 90 degrees.

Muscles Worked: Chest, Triceps, Shoulders

Dumbbell Pullovers

Starting Position

Lie on bench with feet flat on floor. Hold one dumbbell with both hands, palms against the underside of the upper set of plates/weight, thumbs and forefingers encircling the handle.

Action

INHALE: Lower the weight behind your head, slightly bending elbows.

EXHALE: Return to starting position, arms extended but not locked to complete one rep.

Special Instructions

If your lower back comes up from the bench at all during the movement, then raise your legs (bent) into the air to keep the back flat throughout the entire movement.

Muscles Worked: Chest, Triceps, Lats

Dumbbell Flys

Starting Position

Lie flat on a bench. Hold dumbbells with arms extended and elbows slightly bent.

Action

INHALE: Lower dumbbells until elbows are at shoulder height.

EXHALE: Raise the dumbbells up until they meet.

Special Instructions

A narrow bench will allow free movement of the shoulders. This is not an exercise for heavy weights. Keeping arms slightly bent will less the stress on the elbow.

Muscles Worked: Chest

Dumbbell Chest Press

Starting Position

Lie flat on bench with feet on flat on floor , arms extended upward, holding dumbbells with an overhand grip.

Action

INHALE: Lower dumbbells to chest level, bending elbows and rotating forearms to bring your hands into pronation (palms facing legs).

EXHALE:Press dumbbells back up until arms are straight (but elbows do not lock). Do an isometric contraction to isolate the upper pecs.

Lower and repeat for one rep.

Special Instructions

Keep spine in a neutral position. Don't lift head off the bench during exercise. If your lower back comes up from the bench at all during the movement, then raise your legs (bent) into the air to keep the back flat throughout the entire movement.

Muscles Worked: Chest, Triceps

Chest Press with Band

Starting Position

Wrap a band underneath a tall bench or step. Sit on the bench near the edge, grasping handles in each hand at the side of the bench. Lie back until back is flat on bench, feet are flat on floor, knees are bent. Hold hands on each side of your chest, knuckles up.

Action

EXHALE: Extend your arms straight up into the air without locking elbows.

INHALE: Slowly lower to starting position to complete one rep.

Special Instructions

Keep back flat during entire movement. Make it harder: Wrap long/loose bands around the bench more than once and/or grip the band closer towards the center as opposed to at the handle/ends. Make it easier: Grip band at the very end, lower the height of the bench to decrease the amount of tension.

Muscles Worked: Chest, Triceps

Bench Press with Barbell

Starting Position

Lie back on bench. Your feet should be either flat on the floor, flat on a foot rest, or up in the air to protect your lower back from injury. Hold a weighted barbell with arms straight up toward the ceiling.

Action

INHALE: Allow elbows to bend to 90 degrees, lowering the barbell down toward your chest (but not touching it).

EXHALE: Extend the arms, pushing the weight back up to the starting position. Don't lock elbows completely.

Special Instructions

Keep spine in a neutral position. Don't lift head off the bench during exercise.

Muscles Worked: Chest