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Upward Arm Extensions Stay in the same Standing Position, with your arms extended out to your sides. Rotate your palms so that they face up to the sky. Bend your elbows and press your forearms up toward your ears. Your elbows should remain even to your shoulder level and parallel to the ground. Only your forearms should be moving. Press your arms back to the straight side extension.
For a more challenging push-up, place your hands shoulder-width apart on the floor. Rest your feet on a bench or chair approximately 2 feet from the floor. Your weight will be balanced between your toes and your hands. You will feel the stress more in the shoulders and upper chest.