Intermediate Upper Body Exercises

Assume the push up position with your feet resting on a raised surface, like a chair. Keep your knees locked and your body ridged.

Bend your elbows and lower your upper body toward the floor... pause 1 second and return to the starting position to complete the push-up movement.

IU #2 :: Knuckle Push Up (MRPS 10)

Perform BU #8 Classic

Push Up balancing on your knuckles instead of your palms.

Perform BU #8 Classic

Push Up balancing on your knuckles instead of your palms.

Start in an up push up position with your feet spread wide.

Walk your hands back so your butt is in the air and you are looking back through your legs.

Your body will resemble and inverted "V".

With your legs straight, lower your hips and bend your arms until you reach the down push up position.

Continue to lower your hips while you straighten your arms, arch your back and look up with your head.

Your hips should almost touch the floor.

Keep your arms straight and push your butt back to the starting position.

Start in an up push up position with your feet spread wide.

Walk your hands back so your butt is in the air and you are looking back through your legs.

Your body will resemble and inverted "V"... This is just like the starting position of the Hindu Push-Up.

Flair your elbows out and drop your nose towards the floor between your hands.

Then, as if you were sliding underneath a bar, flatten your body out so that it is low and parallel to the floor.

Straighten your arms and push your head upwards while keeping your hips close to the ground.

Pause at the top and then flair your elbows out and return to the starting position by following the same path.

You want to do the exact same movements in reverse to return to the starting position.

Stand with your feet together and your arms at your sides.

Sit back and bend your knees... placing your hands on the floor in front of you.

Walk your hands out in front of you until you are in the up push up position. Perform a push up.

Walk your hands back towards your feet until you are in the crouched position. stand and repeat.

:: IU #6 :: Push Up and Alternating Inverted Crunch (MRPS 10)

Assume the up push up position.

Lower your body towards the floor and push back up.

When you are at the top of the movement, keep your back straight and bring your left knee forward until it touches your left elbow.

Return to the starting position, perform another push-up and repeat on the right side.

Continue in an alternating fashion.

Assume the up push up position.

Bend the elbows and lower the body while simultaneously raising the left leg 8-10 inches off the ground.

The leg should not be jerked upward, but rather raised up in line with the body and with the toe pointed toward the rear.

Return to the starting position... Repeat, this time raising the right leg. Perform at a moderate to fast pace.

Assume the up push up position with your feet together.

Walk your hands closer to your feet so that your body resembles and inverted "V".

Holding your body and head steady, lower your body towards the floor and push back to the starting position.

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

Lean forward and place one of your hands on the wall, the other hand at your side.

Bend your elbow so your face comes close to the wall and then press back by pushing against the wall to a leaning position... keep your hips square.

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.

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

Drop forward and place your hands on the wall, bending your elbows so your face comes close to the wall and then press back by pushing against the wall to a standing 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.

5. Bend your elbows and lower your body until your arms are parallel to the ground.

6. Press back up to the up push up position.

7. Tuck your knees up to the squat position.

8. Return to the standing position.

Keep your abdominals tight throughout the entire exercise to prevent your trunk from sagging.

You need two stable surfaces a little wider than shoulder width to perform this exercise... here I use sturdy chairs.

Grasp the chairs and push yourself to the extended position.

Lower yourself between two chairs and push yourself up until your arms are fully extended.

This is an excellent exercise to combine with the pull up... Giving you both a push and pull stimulus.

Grasp the pull-up bar with a shoulder width underhand grip.

Your palms should face you.

Pull yourself up until your chin comes over the bar and then lower yourself until arms are fully extended.

Think of it as trying to press your elbows to the ground as you lead with the chest to the bar... trying to touch your upper chest to the bar.

Exhale on the way up and keep your body a straight as possible... no swinging.

This exercise should be performed with controlled movement and through full range of motion.

Grasp a pull-up bar with a shoulder width overhand grip.

Your palms should face away from you.

Pull yourself up until your chin comes over the bar and then lower yourself until arms are fully extended.

Think of it as trying to press your elbows to the ground as you lead with the chest to the bar... trying to touch your upper chest to the bar.

Exhale on the way up and keep your body a straight as possible... no swinging.

This exercise should be performed with controlled movement and through full range of motion

Grasp the pull up bar with a shoulder width alternating grip.

One palm should face away from you and the other towards you.

Pull yourself up until your chin comes over the bar and then lower yourself until arms are fully extended.

Think of it as trying to press your elbows to the ground as you lead with the chest to the bar... trying to touch your upper chest to the bar.

Exhale on the way up and keep your body a straight as possible... no swinging.

This exercise should be performed with controlled movement and through full range of motion.

Remember to switch grips to work both sides equally.

Grab the bar with hands touching, one hand on one side of the bar and the other hand on the other side.

You will be sideways under the bar.

Pull yourself up so that your head goes to the right of the bar and touch your left shoulder.

Lower yourself until arms are fully extended and repeat to the opposite side by pulling yourself up so your head goes to the left of the bar and you touch your right shoulder.

IU #17 :: Headstand Hold (MRPS 1 Minute)

Place a cushion on the ground in front of you where you will rest your head.

Squat down and place your head on the cushion and your hands on the floor... your head and hands should form a triangle.

Place your knees on your elbows and slowly lift your feet off the ground.

When stable... slowly straighten your legs.

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

IU #18 :: Handstand Hold (MRPS 1 Minute)

To perform a handstand, position your hands on the ground in front of a wall.

The closer your hands are to the wall, the harder it is to balance.

Tuck one leg under your body and prepare to lift your body into the handstand position.

Kick off your tucked foot and raise your extended leg towards the wall.

Control the motion so you do not crash into the wall.

Bring the other leg up and balance yourself... using the wall for balance only.

You want to work up to the ability to hold the handstand without use of the wall for support.

Hold the handstand for 30 seconds... working up to minutes and beyond.

This can be done on your palms, fists or fingertips.

Assume the handstand position along a long wall with no obstructions.

Walk on your hands to one side and then the other, using the wall as a guide.

Assume an up push-up position with your feet touching the wall.

Walk your feet up the wall as you push back and walk your hands toward the wall.

You should end up in a handstand where you are facing the wall.

Walk your hands out until your body forms a 45° angel to the floor and then walk back to the handstand position.

Repeat.

(AU) Advanced Upper Body Exercises

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