Classic pushups work your chest, shoulders, triceps, and core. You may increase resistance and upper body engagement by raising your feet.
Elevated pushups are done with your feet on a sturdy platform like a bench or step and your hands shoulder-width apart on the ground. Lower your chest and push up, maintaining your body straight. 10–12 reps for three sets.
Legs, glutes, and core muscles may be strengthened through lunging. Balance and coordination are also tested by the pendulum lunge.
The pendulum lunge strengthens your single-leg lower-body strength, balance, and coordination while targeting the quadriceps, glutes, calves, and hamstrings."
Chest-supported rows are done by lying facedown on an incline bench with weights. Lift the weights to your armpits and squeeze your shoulder blades. Repeat for 10–12 repetitions for three sets.
As the inclined bench supports your torso, the chest-supported row isolates upper and mid-back muscles. "Changing from two-armed to one-armed and increasing or decreasing the bench angle allows this exercise to target different back muscle groups.
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