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exercises

Push-Up & Row

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How to: Push-Up & Row

Primary Muscles Used:Chest, Pecs, Lats, Rhomboids, Traps

Exercise Families:Horizontal Push, Horizontal Pull

Equipment:Dumbbell(s)

Trainer:Kelsey Wells

  1. Holding one dumbbell in each hand, position your hands shoulder-width apart with both feet behind you hip-width apart, resting on the balls of your feet. This is your starting position.
  2. Inhale. 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.
  3. Exhale. Push through your chest and extend your arms to lift your body back into starting position.
  4. Inhale. Exhale. Release your right hand and bend your elbow to draw the dumbbell in towards you, ensuring that your elbow remains in close contact with the right side of your body. You should feel a small squeeze between your shoulder blades. Brace your abdominals to ensure that your hips remain parallel to (in line with) the floor.
  5. Inhale. Extend your right elbow to return to the starting position.
  6. 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.
  7. Exhale. Push through your chest and extend your arms to lift your body back into starting position.
  8. Inhale. Exhale. Release your left hand and bend your elbow to draw the dumbbell in towards you, ensuring that your elbow remains in close contact with the left side of your body. You should feel a small squeeze between your shoulder blades. Brace your abdominals to ensure that your hips remain parallel to (in line with) the floor.
  9. Inhale. Extend your left elbow to return to the starting position. Continue alternating between right and left for the specified number of repetitions.

Alternative Exercises for Dumbbells

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

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