Tag Archives: chest

Push Up Challenge

Posted on 28. Feb, 2011 in Exercises, Fitness

How many push-ups can you do? 1 -5-10? The push-up is one of the simplest, yet most challenging and efficient exercise. It tones your chest, arms and core.  So drop and give me 5! Then repeat at the same time every day for the whole week and see how many reps you can increase. Now, do this 3-4 times a week for a month and really see the benefits you can achieve.

SET-UP   

Push Up

It’s the one you’ve been doing since your days in middle school. Lie down on the floor face down with your feet close together. Place your hands shoulder width apart. While maintaining a straight body, lower yourself down until your chest touches the ground. Push yourself up. That’s one rep.

Exercise of the Week — July 26, 2010

Posted on 26. Jul, 2010 in Exercises

Tree Plank

Targets: Shoulders, chest, back, and abs

With back to a tree, get on all fours so that heels are a few feet away from tree trunk. Place both forearms on ground, elbows underneath shoulders.

Straighten legs behind you one at a time and walk feet up tree until body is parallel to ground. (Beginners can keep feet on ground for a traditional plank or rest feet on a low step instead.) Hold for 10 seconds, then rest 10 seconds. (As you improve, increase hold and rest by 10 seconds until you can hold for a full minute.) Do 2 reps.

Tip: To make it easier, walk your feet higher on the tree trunk while still keeping your abs engaged and back straight. To make it more difficult, do push-ups while in the plank or split legs to make it a one leg plank.

This is a great exercise and really gives you the feeling of exercising outside the norm and conquering a crazy exercise.