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Chest

Chest Stretch

Chest Stretch

A.

Stand with feet hip-width apart. Clasp hands behind back, interlacing fingers with arms straight. Slowly raise arms, stretching the front of chest.

Pike Twist to Push-Up

Pike Twist to Push-Up

A.

Start in a pike position with left hand reaching for right ankle.

B.

Walk hands forward to a high plank position.

C.

Do a push-up. Walk hands back to pike to return to starting position. 

Downward Dog

Downward Dog

A.

Start on floor in plank on palms. Lift hips, pushing them back so body forms an upside-down V, pulling abs toward spine and driving heels toward floor. Hold for 10 deep breaths, then return to start.

Walking Plank

Walking Plank

A.

Start on floor in plank on forearms. 

B.

Shift weight onto right forearm and press left palm to floor under shoulder. Do the same with the right palm to come to plank on palms. 

C.

Lower onto left forearm then right forearm to return to forearm plank. Switch sides; repeat. Continue alternating.

Chest Press

Chest Press

A.

Lie on ground with feet flat, head of barbell in right hand with elbow next to ribcage. Press barbell upward above head. Slowly lower back to starting position. Repeat on opposite side.

Plank Up/Down with Spider

Plank Up/Down with Spider

A.

Start in a low plank position. Drive right leg up to right elbow, then return to plank. Drive left leg up to left elbow, then return to plank. 

B.

One arm at a time, press up to high plank. Repeat the knee-to-elbow motion on each side in high plank. Continue alternating between low and high plank spiders. 

Push-Up Kick-Through

Push-Up Kick-Through

A.

Start in a high plank position. Lower chest until arms form 90-degree angles, then press away from the floor to return to high plank. 

B.

Kick straight right leg through to tap with left hand. Repeat, alternating sides.  

Walking Plank to Superman

Walking Plank to Superman

A.

Start in a high plank position with hands underneath shoulders and body forming a strong straight line. Walk hands and feet sideways the length of your mat.

B.

At the end of the mat, lower chest down to the floor, then raise arms, legs, and chest off floor in a Superman position and hold for 2 counts. Push back up to high plank, and walk sideways until you reach the other end of the mat.

Dancer Arms

Dancer Arms

A.

Hold one end of rope in each hand and stand on center of rope with feet hip-width apart. Extend arms forward at shoulder height, elbows slightly bent and palms turned inward to start.

B.

Keeping rope taut, open arms wide to sides. Return to start.

C.

Then, bend right arm wide to right, pulling right hand toward chest. Return to start. That's 1 rep. Do 8 reps. Switch sides; repeat.

D.

Then, bend arms wide to sides, bringing hands together in front of chest. Return to start. That's 1 rep. Do 8 reps.

Corkscrew Push-Up

Corkscrew Push-Up

A.

Get on floor on all fours. Lift knees to hover 2 inches above floor to start.

B.

Bend arms back at a 45-degree angle, lowering body toward floor as you rotate hips and knees toward left. Push up to start. That's 1 rep. Switch sides; repeat. Continue alternating sides for 20 reps, then jog in place for 30 seconds.

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