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Candra
6017 Valley Way, Niagara Falls, OntarioTel: 905-358-5552 Email: [email protected]
Chest Press Alternative - 1Targeted Muscles: Chest, Shoulders and Arms
Wall PushupWhat You Need: Your body weight
1. Face a wall, standing about an arm’s length away from the wall, feet shoulder-width apart.
2. Putyourpalmsflatagainstthewallatshoulder height and shoulder-width apart. Lean your body forward, toward the wall.
3. Slowly breathe in as you bend your elbows and lower your upper body toward the wall in a slow, controlled motion for 10 seconds. Keepyourfeetflatonthefloor.
4. Once you reach the wall, slowly push yourself back for 10 seconds until your arms are straight. Breathe out as you return to the starting position.
5. Repeat 10 times. 6. Progression: Use the counter top rather than the wall.
5. Repeat 10 times.
Candra
6017 Valley Way, Niagara Falls, OntarioTel: 905-358-5552 Email: [email protected]
Chest Press Alternative - 2Targeted Muscles: Chest, Shoulders and Arms
Chest PressWhat You Need: Resistance Band
1. Stand with your feet shoulder width apart or sit comfortably on a chair, with a straight back.
2. Place resistance band around your upper back.
3. Grab the ends of the band, elbows bent and palms facing down.
4. Press out for 10 seconds, extending your elbows forward at shoulder level, avoid locking elbows.
5. Slowly return to starting position over 10 seconds.
6. Repeat 10 times.