The post Can’t Do Push-Ups? Here are 3 Exercises to Build Your Upper-Body Strength appeared first on yourdailysportfix.com.
]]>Tricep dips work the pecs and triceps and you just need a bench, chair, or bed to complete the exercise. Start seated on a bench, chair, or bed with your hands at the sides of your hips and your knuckles facing forwards. Then slide your butt off the surface and bring your knees to 90 degrees. If you want to make the exercise harder, extend your legs out long. Bend your elbows to lower your body toward the floor until your elbows reach a 90-degree angle. Make sure your back is close to the surface you’re using. When you reach the bottom of the movement, press down into the surface to straighten your elbows, returning to the starting position.
To work your core and chest try a Pallof press. Start by wrapping a long resistance band with handles around a stable structure and stand with the band at chest height. Move away from the band until you feel that there’s no slack and interface your fingers around the handle. Engage your core, tuck your tailbone under, and press your arms straight out in front of you. Hold for two seconds and then slowly return back to the starting position.
Dumbbell pullovers work your chest muscles and to start, lie face up with your feet flat and your knees bent, holding a dumbbell at your chest. Press the dumbbell over your chest with your thumbs wrapped around the base of the dumbbell and your arms straight. Extend your arms back until your biceps reach your ears and then pause, engaging tour abs and chest and making sure your back is flat on the ground. Now, pull the weight over your chest with straight arms, making sure you keep your back flat.
The post Can’t Do Push-Ups? Here are 3 Exercises to Build Your Upper-Body Strength appeared first on yourdailysportfix.com.
]]>The post How to Master a 1-Arm Push-Up appeared first on yourdailysportfix.com.
]]>Before trying a one-arm push-up, master a normal push-up first. You’re going to need lots of upper-body, core strength, and stability for this move.
Build your upper-body strength by bench pressing on an incline and a decline and flat pressing with a barbell, dumbbells, or a machine. Also try push-up variations, cable flies, and dumbbell flies.
Your arms, chest, and back aren’t the only parts of your body working for a one-arm push-up, you’re also using your wrist, shoulder strength, and flexibility. Do exercises to build your wrist and shoulder strength.
Perfect your push-up form on a wall before you try it on the floor. Place both hands shoulder-width apart on the wall and start pushing up from the wall. Now try the same thing with one arm out to the side, removing it from the wall.
The post How to Master a 1-Arm Push-Up appeared first on yourdailysportfix.com.
]]>The post Avoid These Common Push-Up Mistakes appeared first on yourdailysportfix.com.
]]>The most common mistake people make when doing push-ups is flaring their elbows out when their hand position is too wide. Your elbows should line up with your chest fibers for maximum muscle activation. Your grip should be just outside shoulder width or narrower and you should tuck your elbows into your body instead of flaring them out.
Many people do push-ups with their hands turned in slightly, but you should be keeping your hands in a neutral position, facing forward.
When you start to get tired, it’s easy to let the shoulders hunch towards the ears, which causes the traps to work harder. Activate your lats and pull your shoulders down and away from your ears in a locked position. You’ll get more stability, improve your pushing strength, and ensuring that the tension goes to the targeted muscle.
When push-ups are easy for you, it’s common to speed through them, but a slowed down movement makes for a better workout, requires more control, and increases activation in the chest, rear delts, and triceps.
The post Avoid These Common Push-Up Mistakes appeared first on yourdailysportfix.com.
]]>The post Can’t Do Push-Ups? Here are 3 Exercises to Build Your Upper-Body Strength appeared first on yourdailysportfix.com.
]]>Tricep dips work the pecs and triceps and you just need a bench, chair, or bed to complete the exercise. Start seated on a bench, chair, or bed with your hands at the sides of your hips and your knuckles facing forwards. Then slide your butt off the surface and bring your knees to 90 degrees. If you want to make the exercise harder, extend your legs out long. Bend your elbows to lower your body toward the floor until your elbows reach a 90-degree angle. Make sure your back is close to the surface you’re using. When you reach the bottom of the movement, press down into the surface to straighten your elbows, returning to the starting position.
To work your core and chest try a Pallof press. Start by wrapping a long resistance band with handles around a stable structure and stand with the band at chest height. Move away from the band until you feel that there’s no slack and interface your fingers around the handle. Engage your core, tuck your tailbone under, and press your arms straight out in front of you. Hold for two seconds and then slowly return back to the starting position.
Dumbbell pullovers work your chest muscles and to start, lie face up with your feet flat and your knees bent, holding a dumbbell at your chest. Press the dumbbell over your chest with your thumbs wrapped around the base of the dumbbell and your arms straight. Extend your arms back until your biceps reach your ears and then pause, engaging tour abs and chest and making sure your back is flat on the ground. Now, pull the weight over your chest with straight arms, making sure you keep your back flat.
The post Can’t Do Push-Ups? Here are 3 Exercises to Build Your Upper-Body Strength appeared first on yourdailysportfix.com.
]]>The post How to Master a 1-Arm Push-Up appeared first on yourdailysportfix.com.
]]>Before trying a one-arm push-up, master a normal push-up first. You’re going to need lots of upper-body, core strength, and stability for this move.
Build your upper-body strength by bench pressing on an incline and a decline and flat pressing with a barbell, dumbbells, or a machine. Also try push-up variations, cable flies, and dumbbell flies.
Your arms, chest, and back aren’t the only parts of your body working for a one-arm push-up, you’re also using your wrist, shoulder strength, and flexibility. Do exercises to build your wrist and shoulder strength.
Perfect your push-up form on a wall before you try it on the floor. Place both hands shoulder-width apart on the wall and start pushing up from the wall. Now try the same thing with one arm out to the side, removing it from the wall.
The post How to Master a 1-Arm Push-Up appeared first on yourdailysportfix.com.
]]>The post Avoid These Common Push-Up Mistakes appeared first on yourdailysportfix.com.
]]>The most common mistake people make when doing push-ups is flaring their elbows out when their hand position is too wide. Your elbows should line up with your chest fibers for maximum muscle activation. Your grip should be just outside shoulder width or narrower and you should tuck your elbows into your body instead of flaring them out.
Many people do push-ups with their hands turned in slightly, but you should be keeping your hands in a neutral position, facing forward.
When you start to get tired, it’s easy to let the shoulders hunch towards the ears, which causes the traps to work harder. Activate your lats and pull your shoulders down and away from your ears in a locked position. You’ll get more stability, improve your pushing strength, and ensuring that the tension goes to the targeted muscle.
When push-ups are easy for you, it’s common to speed through them, but a slowed down movement makes for a better workout, requires more control, and increases activation in the chest, rear delts, and triceps.
The post Avoid These Common Push-Up Mistakes appeared first on yourdailysportfix.com.
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