Are you a weakling when it comes to your upper body? If you struggle to do even a couple push-ups, check out this three week program that will help you master push-ups in three easy steps. Plus, check out these arm toning exercises that will have you ready for summer in no time!
Three Step Push-up Program
Push-ups are great to tone arms, shoulders, and chest! This three step program will help you work toward the perfect push-up. Complete the routine every other day and within three weeks you will be pumping out the push-ups.
Stand in front of the stairs and place your hands on a step at about chest height. Keeping your body straight, lower your chest toward the stairs, and then push back to starting position. If you are struggling begin with 5-7 reps or as many reps as you can do. When you can easily do 12 reps move to step 2.
Lower hands down a step move feet farther away from the stairs so your body stays in line. Again, work your way up to 12 reps as in step 1.
Lower one step each time work your way up to completing 12 reps easily. In three weeks you should be able to work your way down to the ground, one step at a time.
When doing push-ups, work on varying your hand position on the floor so that you are not strengthening the same muscles. Move your hands higher and lower, and rotate them around to strengthen different upper body and shoulder muscles.
Here are some additional exercises you can do to strengthen and tone your arms and shoulders.
Stand with your feet shoulder-width apart. Hold a 5-pound dumbbell in each hand in front of your hips with palms facing out. Bend your both arms simultaneously to 90 degrees so your arms are parallel to the floor.
Sit on the edge of the chair with your feet together. Place your hands on the seat on either side of your thighs and keep your feet flat on the floor. Bend your elbows 90 degrees and lower yourself toward the floor. Straighten your arms, raising your body back to the start position.
Lean forward with a straight back. Hold a 5-pound dumbbell in each hand. Hug your arms against your sides and bend your elbow. Straighten your arms behind you and then bring back to starting position.
Don’t forget to stretch! Here are some basic stretches for your arm and shoulder muscles to help reduce soreness and increase mobility.
Extend your left arm above your head, bend your arm behind your head, and grasp your elbow with your right hand. The fingers of your left hand should rest against your upper back, pointing downward between your shoulder blades. Gently pull your left arm with your right hand, stretching your triceps. Repeat on the right side.
Bring your left arm across your body and hold it with your right arm for about 30 seconds. Switch arms and repeat.
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