-Hold the dumbbells in your hands.
-Place your elbows in against your hip bones, and let your arms slightly hang.
-Slowly lift the weight up until your forearm touches your chest.
-Slowly move them back down in the same motion as lifting.
-Repeat 15 times for 2-3 sets.
-Keep the arms aligned with the shoulders as you press upward.
-Begin the movement with the elbows even with the shoulders or just slightly below and then press upward above the head.
-You may do one side at a time or both sides at the same time on this exercise.
-Do not allow the dumbbells to drift forward.
-Do not allow the knees to remain locked.
-Put your hands on the ground directly below your shoulders. Turn your hands out slightly. Your elbows should be at a 45˚ angle to your body.
-Straighten your body behind you. Keep your feet as close together as possible, and always keep your hips low. Imagine that your body is a board. Tightening your abs and glutes will help you keep proper form. If you are struggling or unable to do more than one or two pushups this way, try one of the following to build strength.
-Tuck your head in. To keep your spine in a straight line, the pushup should be led with your chest, not your head. You should also avoid looking up.
-Create a routine. Do 10 pushups and then take a 15 second rest time. Repeat. Increase the number of pushups as you get better at them. Do your routine every other day to allow your muscles to rest.
-Remember that push ups should be done with proper form every time. If you find you can’t do as many push ups as you planned without breaking form, you should lower your number, as improper form can lead to back and shoulder injury.
-Kneel down on one leg, rest the hand not holding the dumbbell on a stool or some such.
-Let the hand with the dumbbell hang free so it is relaxed.
-Now, bend at the elbow so the upper arm is parallel with the ground.
-Straighten that arm all the way, if the strain peaks when you fully straighten your arm you are doing it right.
-If not find a heavier dumbbell or check your stance.
-Start with 5 and build up from there in fives as you build more muscle.
-Lie on your back on the floor.
-Bend your knees.
-Stretch your arms out
-Curl your back to lift your shoulders towards the ceiling using strictly your abdominal muscles.
-Exhale and contract your abs as you go up.
-Relax your abs before doing another crunch.
-Hands pointing away from you. This is the hardest pull-up position. It is also the pull-up exercise position that is most effective because it works the triceps and lats.
-Start with your arms almost fully extended.
-Pull up until your chin is slightly above the bar.
-Lower yourself until your arms are almost fully extended.
-Repeat!
