Basic Upper Body Exercises

Lay on your back with your knees bent, feet flat on the ground and arms at your sides.

Raise your head off the ground and tuck your chin to your chest.

Lower your head to starting position without returning your head to the ground.

Repeat.

Lay on your back with your knees bent, feet flat on the ground and arms at your sides.

Raise your head off the ground and turn your head to the right and then to the left.

Do not rest your head on the ground.

Repeat.

Lay on your side, resting your body on your shoulder... maintaining your head straight and in-line with your spine.

Raise your head up and down without touching your head to the floor for desired number of repetitions.

Repeat on the opposite side.

Stand facing 2-4 feet from a wall with your feet together.

Lean forward and place your hands on the wall, bend your elbows so your face comes close to the wall and then press back by pushing against the wall to a leaning position.

You will have to determine the correct distance for your ability... moving your feet towards the wall will make this easier, further away will make it harder.

Position yourself with your hands resting on a steady raised surface, your legs straight and body ridged.

Your body should form one straight line from your feet to your head and your eyes should stay focused on the raised surface about 6 inches in front of you.

Lower yourself by bending your elbows... keeping your elbows close to your body.

Pause for 1 second and press yourself to the starting position.

Start by laying face down on the ground with your legs straight and your hands by your shoulders.

Your body should form one straight line from your feet to you head and your eyes should stay focused on the floor about 6 inches in front of you.

Raise yourself from the floor by straightening your elbows while keeping your knees on the ground... Keeping your elbows close to your body.

Pause at the top and lower yourself down... stopping before your chest hits the ground.

Raise yourself from the floor by straightening your elbows while keeping your knees on the ground... Keeping your elbows close to your body.

Start by laying face down on the ground with your legs straight and your hands by your shoulders.

Your body should form one straight line from your feet to you head and your eyes should stay focused on the floor about 6 inches in front of you.

Raise yourself from the floor by straightening your elbows while keeping your legs and pelvis on the ground... Keeping your elbows close to your body, arch your back and look upward.

Pause at the top and lower yourself down... repeat.

Start by laying face down on the ground with your legs straight and your hands by your shoulders.

Your body should form one straight line from your feet to you head and your eyes should stay focused on the floor about 6 inches in front of you.

Raise yourself from the floor by straightening your elbows... Keep your elbows close to your body.

Pause at the top and lower yourself down... stopping before your chest hits the ground.

This movement should be performed slow and controlled, 1-2 seconds up and 1-2 seconds down... unless performing push ups for time.

Do not raise your butt in the air, sag in the middle or stretch your head and neck to meet the floor.

Place your back on the corner of a wall with your feet 6 inches to 2 feet from the wall.

The farther the feet are from the wall the more difficult the exercise becomes.

Raise your arms to chest level and place your elbows on the wall so your arms are parallel to the ground.

Press your elbows into the wall and to move your body forward, hold for 2 seconds and lower yourself to the starting position.

This is the true opposite of the push up... and can be performed with an overhand or underhand grip.

Lay under a bar that allows you to have your back on the ground and grab the bar.

While maintaining your body ridged, pull yourself upward until your chest hits the bar, pause 1 second and slowly lower your body.

Pull-ups and their variations are very difficult... you most likely will have to work up to completing just one.

Step on something to help reach the up position and then lower yourself slowly or have someone help push you up.

If you are working out with a partner... have them help you by grabbing your waist and pushing you upwards.

If you really want to get fancy... you could use elastic bands attached to the bar and under your feet to assist you in pulling your bodyweight to the bar.

Whatever you have to do to get started, add these exercises to your workout program... These exercises are very important and well worth the effort.

Stand with your feet shoulder width apart.

Squat down and place both hands on the floor about shoulder with apart. Lean forward and place your knees on your elbows.

Keep leaning forward until your feet leave the ground and you are balancing on your hands.

Hold that position.

You might want to put a cushion on the floor in front of you in case you fall forward.

Try to hold the position for 30 seconds while breathing normally... eventually working up to full minute holds and beyond.

(IU) Intermediate Upper Body Exercises

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