Close Grip Pushups (Targets your triceps and inner chest)
- Lie face down on the ground. Place your hands underneath your chest and bring them together, where your index fingers and thumbs are touching to form a triangle. Straighten your arms.
- Slowly lower your body towards the floor. Keep your back flat. Go down until your upper arm (area between your elbow and shoulder) is at least parallel to the floor. Do not touch your chest to the floor.
- Rise back up and repeat.
- These require more balance so if you’re a beginner and it’s too hard for your hands to be that close. Move your hands a little farther apart until you’re comfortable.
- Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).
Dips (Targets triceps and chest)
- Find a sturdy object or two sturdy objects that you can use to raise your entire body with your arms.
- Slowly lower your body down with your arms until they are bent at a 90 degree angle. Keep your arms in close and at their sides.
- Rise back up and repeat
- Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).
Bench Dips (Targets triceps and chest)
- Find and object like a coffee table or chair (make sure it won’t slide on you).
- Stand so your back is to that object and then place your hands on the object. Make sure your arms are straight (to start).
- Place your legs straight out so your heels are resting on the floor. Your body should be bent at its midsection in an obtuse “L” (greater than 90 degrees) shape.
- Lower your body towards the floor, bending your arms at your elbows, until your arms get to a 90 degree angle (roughly).
- Rise back up and repeat.
Note: For a more advance exercise find another object to elevate your feet from the ground.
Note: This does apply some pressure on your shoulders so if you feel any pain there discontinue.
Side Arm Tricep Press
- Lie on your left side with your knees bent.
- Wrap your left arm around your waist. Place your right hand flat on the floor in front of your left shoulder.
- Slowly press your body off the floor with your right hand. Always maintain at least a slight bend in your arm.
- Do 10-20 reps and 3-5 sets with each arm.
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Ab Exercises
Back Exercises
Bicep Exercises
Chest Exercises
Foot and Ankle Exercises
Hip Exercises
Jaw Exercises
Leg Exercises
Neck Exercises
Shoulder Exercises
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