Upper Body

Knee Pushups

Muscles used: Chest, Triceps & Shoulders

Start on your knees with your body in a 45-degree position to the ground. You can choose to keep the toes touching the ground or you can bend at the knees and keep the toes off of the ground as you perform the movement. Your back should stay flat, hips level with your upper body, and your arms should be slightly wider than shoulder width apart. Leading with the chest, slowly lower your chest towards the ground until your arms reach a 90-degree angle or your chest touches the ground. Be sure to keep the upper arm at a 45-degree angle to the torso, or, in other words, avoid having the elbows directly in line with the shoulders at the bottom of the push-up. After reaching the bottom, exhale and push yourself back to the starting position.

To modify this exercise:

  1. If the knee pushup is still too difficult, try a wall pushup. Stand on the floor with your feet facing the wall about three feet away. Your back should be straight and your arms placed on the wall slightly greater than should width apart with your hands just below shoulder height. From this position, lower your chest towards the wall until your arms are at a 90-degree angle. When the movement is completed, push yourself back up to your starting position.

To progress this exercise:

  1. If the knee pushup is too easy, try a full pushup. Lie face down on the floor. Place your hands with palms down slightly greater than shoulder width apart. Curl your feet upwards (towards your head) so that the balls of your feet touch the ground. Making sure you keep your back straight and your hips level with your upper body, use your arms to raise yourself. Then lower your torso to the ground until your elbows are at a 90-degree angle. When the movement is completed, push yourself back up.
knee pushup_step 1.1
knee pushup_step 2.1
push up_step 1.1
push up_step 2.1

Shoulder press bands

Muscles used: Shoulders & Triceps

Start seated in your chair. Loop the resistance band underneath the chair and grab each end. Start with your elbows at 90-degrees, palms facing forward and hands in line with your ears. Press up until the arms are fully extended and straight overhead. Slowly return to the starting position.

To modify this exercise:

  1. Give exercise band more slack to decrease the resistance

To progress this exercise:

  1. Make exercise band taut or use a higher resistance band
Shoulder press_front view_step 1.1
Shoulder press_front view_step 2.2
Shoulder press_side view_step 1.1
Shoulder press_side view_step 2.1

Banded hammer curl

Muscles used: Biceps

Start standing on the middle of your resistance band and grab both ends with each hand. With your hands at your waist and palms facing each other, lift your hands towards your shoulder. Remember to keep your elbows close to your torso throughout the movement. Once at the top, slowly lower your hands back to your hips.

To modify this exercise:

  1. Give exercise band more slack to decrease the resistance

To progress this exercise:

  1. Make exercise band taut or use a higher resistance band
Hammer curl_front view_step 1.1
hammer curl_front view_step 2.1
hammer curl_side view_step 1.1
hammer curl_side view_step 2.1

Chair tricep dips

Muscles used: Chest & Triceps

Begin with the chair against the wall. Face away from the chair and place your palms on the edge of the seat. Your arms should be close to your body with your hands directly under your shoulders. From this position, walk your feet out as far as you feel comfortable then bend at the elbow lowering yourself until your arm makes a 90-degree angle. Be sure to lower your butt straight towards the ground when lowering into the dip. Avoid pushing your hips forward and away from the chair as you lower. Once at the bottom, exhale and push up through your palms to straighten your arms.

To modify this exercise:

  1. Keep your legs bent and feet closer to your body

To progress this exercise:

  1. Extend your legs fully or place a weighted object onto your lap
Tricep dips_step 1.1
Tricep dips_progression_step 2.1
Tricep dips_progression_step 3.2

Banded row

Muscles used: Upper/Middle Back & Biceps

Start seated on the ground with your legs extended and feet together. Wrap the middle of the resistance band around both feet and grab each end with your hands. Keep your torso upright and your back flat. With palms facing each other and arms extended, pull the band towards you bringing your arm to 90-degrees aligning with your torso. Slowly extend your arms returning to the starting position. Your arms should right alongside your torso at the top of the movement (when your elbows are at 90 degrees).

To modify this exercise:

  1. Give exercise band more slack to decrease the resistance. Do this by bending slightly at the knees in order to bring the feet closer to the torso.

To progress this exercise:

  1. Make exercise band taut or use a higher resistance band
banded row_step 1.1
banded row_step 2.1

Next step

Core Exercises

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