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exercises

Incline Spider Push-Up

SWEAT - sweat.com

How to: Incline Spider Push-Up

Primary Muscles Used:Chest, Abs, Pecs, Obliques

Exercise Families:Horizontal Push, Trunk Rotation

Trainer:Chontel Duncan

  1. Begin face down on the mat and place both hands on the step slightly further than shoulder-width apart and both feet together behind you, resting on the balls of your feet. This is your starting position.
  2. Inhale and brace your core. While maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the mat until your arms form two 90-degree angles. At the same time, bend your right knee and draw it forwards and outwards towards your right elbow.
  3. Exhale. Extend your right knee and, at the same time, push your hands into the step to extend your elbows to lift your body back into the starting position. Repeat this on your left side and continue alternating between sides 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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