Enhancing Skills

Touch Back Push-up

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

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.

Body Group:

Chest

Muscle Group(s):

Chest, Shoulders, Triceps

Muscles used:

Primary:

Pectoralis Major, Triceps Brachii

Secondary:

Deltoids (Anterior)

Tertiary:

N/A

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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