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Upper Body Exercises

by MPK | March 5th, 2010 | Exercises
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With bathing suit season just around the corner, many people start to consider changing their diet and improving their workout routine.  Over the next few weeks, My Fitness Tunes will help you get ready by providing you with exercises targeted at specific body zones.  Whether you want to improve your arms, abs, or glutes, we will have an exercise for you.  All of these exercises can be done at home without any special equipment.

With an opportunity as simple as this, why not give it a try?  (Of course, you should check with your physician before starting any new exercise regimen.)

I. Tea Push-ups from Kristen at Simply Savor

This exercise is one of my favorites and can be performed anywhere with a counter top (think kitchen, bathroom sink, etc.)  As my morning coffee is brewing or last night’s leftovers are reheating in the microwave, I’ll begin doing push-ups on the counter.

1. Stand 1-2 feet away from the counter.

2. Place both hands, shoulder width apart, on the countertop.

3. Begin push-up by bending at the elbows to lower yourself until chest is hovering above counter.  [You can perform the push-up 2 ways: 1- keeping your elbows in by your sides (works triceps and biceps) or 2- the traditional form with your elbows out (incorporates shoulders and chest)].

4. Return  to starting position by extending elbows straight to lift back up.

5. Repeat.

Things to remember:

1. Keep your core (abdominals) engaged for stability and strength.

2. Inhale on your way down, exhale on your way up.

II. Tricep Dips- in a chair from Lisa at Solo Fitness

1. Sit on the edge of a chair, place your hands on the edge also, and your legs hip width apart. Move your body forward so your buttocks are off the chair, weight resting on your hands and feet, knees at a 90 degree angle.

2. Inhale and bend your knees and elbows, slowly lower your buttock nearly to the floor. Exhale as you straighten your arms and lift your buttocks. Repeat 10 times.

3. Keep your knees over your heels as you lower and lift. Keep your buttock close to the chair.

4. Progress to 2 and 3 sets of 10.

III. Push-ups from Keri at Iron Mountain Movement

1. Place hands under shoulders, slightly wider than shoulders.

2. For those just starting, work from your knees, start with neutral spine (head and neck in line with your spine, think about “bracing” abdominals, which also will engage erector spinae protecting your back.

3. Lower your body toward the mat by bending your elbows and push back up to start position. Inhale to lower, exhale to lift.

4.  To increase intensity try working from toes instead of knees or changing arm position (ie – keep elbows tight to body – elbows “tickle” ribcage when lowering and lifting.

Things to remember:

To insure correct form, try to perform these exercises in front of a mirror.  Once form has gone, stop exercise, focus on quality of the exercise over quantity of repetitions.

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5 Comments
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All health and fitness information is provided for educational purposes. Please consult with your physician before beginning any exercise regimen.