phases in a slow and controlled manner
Really concentrate on squeezing the muscles of the upper back to draw the weights in towards you
These are strong muscles, so make sure you pick up enough weight to challenge them
push-up
Know your limitations... And then defy them!
Advanced technique
target area
chest, shoulders, arms & core
The classic push-up is still widely considered one of the best exercises you can do. As well as shaping and firming your chest, arms and stomach, it
helps improve posture and trains the body to move well as an integrated unit. The simplicity and effectiveness of this exercise makes it a brilliant choice for total beginners right through to
the fittest of the fit.
1 Lie face down on your mat, legs together. Place your palms down on the mat at chest level, far enough apart so that your lower arms are
perpendicular to the floor, elbows pointing directly upwards and aligned right over the wrists. Your upper arms should be at about a 45-degree angle to your body.
2 Beginners will be pivoting from bent knees with lower legs a few inches off the floor. If you’re going for the toes, get up onto them.
Keeping the whole body straight and rigid, push the palms into the floor as you straighten the arms and raise yourself upwards. This is one repetition.
3 Bend the elbows again and slowly lower the body back down as close to the mat as you can get, aiming to gently touch the mat with your chin
before rising back up again.
TIPS
Exhale gradually during the ‘pushing up’ movement, and inhale during the ‘lowering’ phase
Your body should form a straight line from head to knees or toes throughout the exercise
Take care to maintain that 45-degree angle with the arms – elbows should be lower than your shoulders
If you find the knee push-ups too easy, but still cannot perform them from your toes, try incline push-ups, which you do with your hands on a bench or some other
sturdy object which will elevate you, making it easier than from the floor
upright row
In this programme we don’t exercise because we hate our bodies, but because we love them.
target area
shoulders, upper back & arms
Upright rows are an excellent exercise to strengthen and shape your shoulders and upper back. If you’re aiming to rock a halterneck or vest this
summer, this is the move for you.
1 Stand in a straight and relaxed position with your feet hip-width apart. Hold your dumbbells in front of your thighs with your palms facing your
body.
2 Keeping the dumbbells close together, pull both of them upwards until the upper arms are parallel to the floor and the wrists are just below the
shoulders, allowing your wrists to flex as the dumbbell moves upwards.
3 Now lower the dumbbells back down in a slow and controlled manner back into the starting position and repeat.
TIPS
Exhale as you raise the dumbbells, inhale as you lower them
Maintain a straight back and keep your head up at all times
Do not pull the weights up in a jerky motion and control the movement as you lower them
If it feels uncomfortable to lift the weights to a point where your upper arms are parallel to the floor, either try a lower weight or just come up as high as you can
if it is your flexibility which is limiting the movement (this will improve as you progress)
shoulder press
You are stronger than your excuses
target area
shoulders, upper back, arms & core
Here’s another well-proven classic exercise for the shoulders, upper back, and arms. This one offers fantastic aesthetic benefits – helping to
shape, level and lift the shoulders and prevent slumping. The muscles activated in the shoulder press are important for every type of exercise as well as being key to everyday functional movements,
so there are a lot of good reasons to give this exercise 100%!
1 Stand straight and proud with your feet shoulder-width
Really concentrate on squeezing the muscles of the upper back to draw the weights in towards you
These are strong muscles, so make sure you pick up enough weight to challenge them
push-up
Know your limitations... And then defy them!
Advanced technique
target area
chest, shoulders, arms & core
The classic push-up is still widely considered one of the best exercises you can do. As well as shaping and firming your chest, arms and stomach, it
helps improve posture and trains the body to move well as an integrated unit. The simplicity and effectiveness of this exercise makes it a brilliant choice for total beginners right through to
the fittest of the fit.
1 Lie face down on your mat, legs together. Place your palms down on the mat at chest level, far enough apart so that your lower arms are
perpendicular to the floor, elbows pointing directly upwards and aligned right over the wrists. Your upper arms should be at about a 45-degree angle to your body.
2 Beginners will be pivoting from bent knees with lower legs a few inches off the floor. If you’re going for the toes, get up onto them.
Keeping the whole body straight and rigid, push the palms into the floor as you straighten the arms and raise yourself upwards. This is one repetition.
3 Bend the elbows again and slowly lower the body back down as close to the mat as you can get, aiming to gently touch the mat with your chin
before rising back up again.
TIPS
Exhale gradually during the ‘pushing up’ movement, and inhale during the ‘lowering’ phase
Your body should form a straight line from head to knees or toes throughout the exercise
Take care to maintain that 45-degree angle with the arms – elbows should be lower than your shoulders
If you find the knee push-ups too easy, but still cannot perform them from your toes, try incline push-ups, which you do with your hands on a bench or some other
sturdy object which will elevate you, making it easier than from the floor
upright row
In this programme we don’t exercise because we hate our bodies, but because we love them.
target area
shoulders, upper back & arms
Upright rows are an excellent exercise to strengthen and shape your shoulders and upper back. If you’re aiming to rock a halterneck or vest this
summer, this is the move for you.
1 Stand in a straight and relaxed position with your feet hip-width apart. Hold your dumbbells in front of your thighs with your palms facing your
body.
2 Keeping the dumbbells close together, pull both of them upwards until the upper arms are parallel to the floor and the wrists are just below the
shoulders, allowing your wrists to flex as the dumbbell moves upwards.
3 Now lower the dumbbells back down in a slow and controlled manner back into the starting position and repeat.
TIPS
Exhale as you raise the dumbbells, inhale as you lower them
Maintain a straight back and keep your head up at all times
Do not pull the weights up in a jerky motion and control the movement as you lower them
If it feels uncomfortable to lift the weights to a point where your upper arms are parallel to the floor, either try a lower weight or just come up as high as you can
if it is your flexibility which is limiting the movement (this will improve as you progress)
shoulder press
You are stronger than your excuses
target area
shoulders, upper back, arms & core
Here’s another well-proven classic exercise for the shoulders, upper back, and arms. This one offers fantastic aesthetic benefits – helping to
shape, level and lift the shoulders and prevent slumping. The muscles activated in the shoulder press are important for every type of exercise as well as being key to everyday functional movements,
so there are a lot of good reasons to give this exercise 100%!
1 Stand straight and proud with your feet shoulder-width
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