Rock Your Upper Body – Score Some Guns!


PUSH UPS

 Incline Push Ups – This is the beginning of the push up progression, not a “girl” push up on the knees.

CUES: Belly button to spine, flat back!  Lift the entire body together, not upper body then lower body.

 

Hand Release Push ups

CUES: Same as above.  Lower your body all the way to the ground and then lift your hands off the ground.  This is one repetition.

Push Up

CUES:  Same as above, but start from a plank position on the floor.  Lower body until elbows are at 90°, then push up.

Pushup Progressions

Cues: For the Diamond push up, note hand position.  The clapping push up turns this exercise into a upper body plyometric exercise.

Tricep Dip

CUES: Belly button to spine, flat back, level shoulders.  Keep butt as close to bench as possible. Hips and knees at 90°.

Tricep Dip Extended Legs

CUES: Same as above, with legs extended.

Tricep Dip – Further Progressions

CUES: Put feet up on a bench.

CUES: Put feet up on a balance ball.

CUES: Lift one foot off the ground.

 *These are all from the extended legs position.

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