The Fitness Library began as a resource for our personal training and bootcamp clients at Xodus Fitness, but it quickly spread globally, reaching all of you worldwide.
We are happy to share our fitness tips, fat loss strategies, training and exercise advice, nutrition ideas and recipes with all of you.The goal of this site is to bring new ideas into your life, motivate you and inspire you to reach new health and fitness goals. Exercise and proper nutrition are the keys to your health and fitness success. Balance is the key and with a little bit of support you can reach those goals in no time. Enjoy the site and feel free to leave your comments, thoughts and ideas.
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Personal Trainer Rich Thurman demonstrates an Intermediate Level Strict Push Up
Instructions: Start with hands and knees on the floor/ground with the hands directly under the shoulder joint. Open the fingers for maximum contact with the floor.
-Rotate or twist the arms so that your elbow crease is forward and the back of your elbow is pointing behind you. Raise into a plank position.
-Engage the core and keep a completely flat position from head to toe without sagging in the low back.
-Slowly descend towards the floor. The elbows should bend backwards and should be tight to the body instead of flared out to the sides.
Note: For beginners, you may want to begin from the knees. However, make sure your knees are back fare enough that your body remains flat from head to knee without the butt in the air.
Keep the head neutral throughout the exercise. Athlete should not be looking forward or other directions.
Benefits: The Strict Push Up is a great exercise for complete engagement of the chest, lats and triceps. It also protects the shoulders for people with shoulder impingement issues. Many times while doing other types of push ups the shoulders may experience pain due to the angle of the upper arms and a lack of shoulder stability.
This exercise also teaches you to engage the lats more effectively for support during push movements.
Interested in Training in San Francisco? Check out our programs at Xodus Fitness.
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