Category

Chest

How to do a Kneeling Push Up

By | Blog, Chest

How to Perform a Kneeling Push Up with TurnFit Personal Trainers and Guest Kennedy Hindley

Push ups are an amazing upper body exercise for your arms, shoulders and core. Kneeling push ups are the same motion as regular push ups but lower the load on your body. This makes it an effective and safe exercise.

Steps
1. From your knees, place your hands on the ground, shoulder width apart.
2. Check to ensure your spine is neutral and forms one line from tailbone to head.
3. Lower your torso to the ground until your elbows form a 90 degree angle. Maintain a neutral alignment with your spine.
4. Push your back up with the palms of your hands.
5. Repeat.

NOTE: Ensure that you do not arch or round your back. Also keep your head aligned with your body. Do you let your chin dip or tilt up.

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How to do a Dumbbell Floor Press

By | Blog, Chest

How to Perform a Dumbbell Floor Press with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise works on your shoulders, chest and triceps while limiting the stress on your shoulders. It also limits your ability to use your legs, so that you will focus on building your upper body.

Steps.
1. Lie down on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
2. Lower the weights until your upper arm almost comes in contact with the floor.
3. Pause at the bottom.
4. Bring the weights together at the top by extending through the elbows.
5. Repeat.

NOTE: While doing this exercise, you can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side. Make sure to keep your back neutral. Use your core and do not arch it to support the weight or movement. If you find your chin lifting to aid you, put something under your head to support it.

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How to do a Flat Dumbbell Press

By | Blog, Chest

How to Perform a Flat Dumbbell Press with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise works your shoulder, chest and triceps while increasing your range of motion.

Steps
1. Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
2. Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
3. Begin by bending your elbows, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
4. Pause, then extend the elbow and return to the starting position.
5. Repeat.

NOTE: Allow your arm bone and shoulder to glide together. This is important to maintain the relationship between the two ensuring there is no excess stress on your shoulder.

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How to do an Incline Dumbbell Press

By | Blog, Chest

How to Perform a Incline Dumbbell Press with TurnFit Personal Trainers and Guest Kennedy Hindley

A dumbbell press focusses on your chest muscles (pectoral muscles). Using an incline press your focus more on the upper chest muscles and also engage the shoulders somewhat.

1. Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
2. Using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
3. Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. Be sure to keep full control of the dumbbells at all times.
4. Breathe out and push the dumbbells up with your chest.
5. Lock your arms at the top, hold for a second, and then start slowly lowering the weight.
6. Repeat.
7. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

NOTE: Ideally, lowering the weights should take about twice as long as raising them. Keep your wrists straight. If they bend, check your range of motion in your shoulder, as your wrists may be trying to compensate.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
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PHONE: 778.887.0660

How to do a Kneeling Push Up Shoulder Tap

By | Blog, Chest, Core

How to Perform a Kneeling Push Up Shoulder Tap with TurnFit Personal Trainers and Guest Kennedy Hindley

Push ups are an amazing upper body exercise to strengthen your arms, shoulders and core. Kneeling push ups are the same motion but lower the load on your body. This makes it an effective and safe exercise. Adding a shoulder tap challenges your core stability, helping with posture and function.

Steps
1. From your knees, place your hands on the ground, shoulder width apart.
2. Check to ensure your spine is neutral and forms one line from tailbone to head.
3. Lower your torso to the ground until your elbows form a 90 degree angle. Maintain a neutral alignment with your spine.
4. Push your back up with the palms of your hands.
5. Repeat the push up but as you rise tap left hand on right shoulder. Keep abs tight throughout and avoid the torso “tipping” to the side as you tap.

NOTE: Ensure that you do not arch or round your back. Also keep your head aligned with your body. Do you let your chin dip or tilt up.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

Plus subscribe so that you don’t miss any of our tutorials!

Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPerso…
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

————————————————————————————– LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU Subscribe so that you don’t miss any of our tutorials! ————————————————————————————– Train anywhere, any time.
Try our app, first month FREE: https://turnfit.ca/online-training/ ————————————————————————————– Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPersonalTrainers/ WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca PHONE: 778.887.0660

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