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exercises

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In & Out Push-Up

SWEAT sweat.com

How to: In & Out Push-Up

Primary Muscles Used:Chest, Pecs

Exercise Families:Horizontal Push

Trainer:Kayla Itsines

  1. Place both hands on the floor slightly further than shoulder-width apart, feet together behind you while resting on the balls of your feet. This is your starting position.
  2. Inhale. Jump both of your feet outwards so that they are slightly wider than your hips, ensuring that your hips remain level.
  3. While maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the floor until your arms form two 90-degree angles.
  4. Exhale. Push through your chest and extend your arms to lift your body back into push-up position with your feet still apart.
  5. Inhale. Jump both of your feet inwards to return to the starting position.
  6. Bend your elbows and lower your torso towards the floor until your arms form two 90-degree angles.
  7. Exhale. Push through your chest and extend your arms to return to the starting position. Repeat for the specified number of repetitions. Each push-up is equivalent to one repetition.

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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