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exercises

Commando & Push-Up

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How to: Commando & Push-Up

Primary Muscles Used:Chest, Pecs

Exercise Families:Horizontal Push

Trainer:Kayla Itsines

  1. Start by placing your forearms (wrist to elbow) on a yoga mat and extending both of your legs behind you, resting on the balls of your feet. This is your starting position.
  2. Inhale. Exhale. Release your right forearm to place your hand firmly on the mat directly below your right shoulder and push up onto your right hand. Release your left forearm to place your hand firmly on the mat directly below your left shoulder and push up onto your left hand. Ensure that you keep your core activated to prevent your hips from swaying. This is called push-up position.
  3. Inhale. While maintaining a neutral spine, bend your elbows and lower your torso towards the mat until your arms form two 90-degree angles.
  4. Exhale. Push through your chest and extend your elbows to lift your body back into push-up position.
  5. Inhale. Release your right hand and lower your forearm to the mat, then release your left hand and lower your forearm to the mat to return to the starting position. Repeat this exercise, starting with your left arm. Continue alternating between right and left for the specified number of repetitions.

Alternative Exercises for No Equipment

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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