Toolbox Aid

May 5th, 2023 2:16 PM Mr. Q Categories: Dumbbell

Type:

Equipment:

The dumbbell touch back push-up is a bodyweight exercise that targets the chest, shoulders, and triceps. It also engages the core muscles for stabilization.

Stretch to do prior to exercise:

• Arm circles
• Chest stretch

Warmup to do prior to exercise:

• 5-10 minutes of light cardio such as jumping jacks, jogging in place, or jumping rope

How to select the proper weight: No weight is needed for this exercise as it is a bodyweight exercise.

Proper form:

1. Begin in a push-up position with hands shoulder-width apart and feet together.
2. Perform a push-up by lowering your chest to the ground, keeping your elbows close to your sides.
3. As you push back up to the starting position, lift one hand off the ground and touch the opposite shoulder with it.
4. Repeat on the other side, lifting the other hand and touching the opposite shoulder.
5. Return to the starting position and repeat for the desired number of reps.

How to reduce the difficulty: To make this exercise easier, you can perform it on your knees instead of your toes.

How to increase difficulty: To make this exercise more challenging, you can wear a weighted vest or perform it with your feet elevated on a bench.

Number of reps: Beginner: 8-10 reps Intermediate: 12-15 reps Advanced: 20-25 reps

Estimated time for exercise: This exercise should take approximately 5-10 minutes to complete, depending on the number of reps performed.