Tuesday, February 2, 2016

Chest and Triceps!

For today's workout moves I did some push-ups, regular and modified, as well as tricep dips- also regular and modified.  Very basic moves but if done properly and focused on enough, can get you great results.  

Make sure on your push-ups that your back stays flat, hips and torso are straight, your shoulders are even with your hands, and your shoulders are back.  If you can't keep your back flat, modify by putting your knees on the ground.  Just lower your chest to the ground with your head and neck in neutral position (you should be looking straight down as you go down and come back up). Really try to keep it nice and controlled.
As some us pregnant ladies are further along, our babies might be bigger making push-ups harder.  If this is the case just use a wall for your push-ups or try other chest moves like chest presses with light dumbbells.

For the tricep dips, also keep your back nice and straight. Position your hands shoulder-width apart (make sure the chair or bench you are using is stable!)  If you don't have a chair or bench to use, just use the ground. Next you will slide your butt off the front of the chair with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.  Then slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench. When you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. If you need to modify and make the move a bit easier, you can bend your legs as I do in the last part of the video.  If tricep dips are too hard for you, you can try other tricep moves such as tricep extensions or pull-downs. 

Do 3-4 sets of 10-12 reps for push-ups and 15-20 reps tricep dips- if you can!  Don't strain or sacrifice form.  Do what you can. :)

*Make sure you check with your doctor before attempting any exercise program, especially if pregnant.

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