Hi i am Rekha Ganguly.
I am a fitness trainer.In this video I will be showing you few exercises for your chest
and triceps.
i'll show you how to do wide hand pushup.With your hands wide apart support your body on
your toes and hands in a plank position.
Your elbows should be extended and your body straight.
Do not allow your hips to sag.
This will be your starting position.
To begin allow the elbows to flex lowering your chest to the floor as you inhale.
Using your pectoral muscles press your upper body back up to the starting position by extending
the elbows.
Exhale as you perform this step.
After pausing at the contracted position repeat the movement for the prescribed amount of
repetitions.
Lets do some deep pushups.Keep your body stiff and straight as a plank.
Elbows at a 45-degree angle from your sides.
Breathe in on the way down.
Lower your body all the way down allowing your sternum to gently touch the floor.
Breathe out on the way up.
Lets do some knee pushups.Keep your hands shoulder width apart, knees bent.
Lower your body to the floor by bending arm, inhale while you’re going down and exhale
while coming up.
This is a modified push up.
i'll show you how to do plank tricep extension.Start in a forearm plank position on the floor.
Then pop up onto your palms by lifting your elbows.
Slowly let the elbows drop back down and don’t let them bow out to the side.
You can do it with two hands or you can come up one at a time.
I'll be showing you barbell reverse grip skull crusher.Start off setting up either a weighted
barbell or EZ bar holding it above your chest as you lay with your back flat on a bench
and feet out in front of you.
Slowly while keeping your elbows fixed in place lower the weight down towards your head
until it is almost touching and squeezing your triceps hold for a count.
i'll show you how to do cable rope tricep push down.Attach a rope attachment to a high
pulley and grab with a neutral grip (palms facing each other).
Standing upright with the torso straight and a very small inclination forward bring the
upper arms close to your body and perpendicular to the floor.
The forearms should be pointing up towards the pulley as they hold the rope with the
palms facing each other.
This is your starting position.
Using the triceps bring the rope down as you bring each side of the rope to the side of
your thighs.
At the end of the movement the arms are fully extended and perpendicular to the floor.
The upper arms should always remain stationary next to your torso and only the forearms should
move.
Exhale as you perform this movement.
I''ll be showing barbell close grip bench press.
Lie back on a flat bench.
Using a close grip lift the bar from the rack and hold it straight over you with your arms
locked.
This will be your starting position.
As you breathe in come down slowly until you feel the bar on your middle chest.After a
second pause bring the bar back to the starting position as you breathe out and push the bar
using your triceps muscles.Lock your arms in the contracted position hold for a second
and then start coming down slowly again.
I hope you guys enjoyed this video.
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