Online Fitness Trainer, Exercise Programs & Workout Routines
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Chest

Calories Burned:  340 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Pectorals
Secondary Muscles Trained:  Deltoids
Support your body with the balls of your feet and with your hands.
Place hands slightly wider than shoulder-width, palms flat on the floor.
Straighten arms without locking your elbows.
Lower torso until chest is a fraction of an inch off the floor.
Push yourself back to starting position.
VARIATION 1 - Elevated-Feet Pushups - Increase demand on upper chest by placing both feet up on a bench or Swiss ball.
VARIATION 2 - T-Pushups - Hold a pair of light dumbbells with a neutral grip, and get into the down position of a standard pushup, with your hands directly below your shoulders. Execute a basic pushup. Then hold the top position and lift the dumbbell in your non-dominant hand toward the ceiling while rotating your torso in the same direction so you face to the side. Support and balance yourself with your other arm so your arms and body form a T, with your arms perpendicular to the floor. Return to the starting position and repeat with the opposite arm. 

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