ClubHooligan.com - Burning it up at both ends

Web posted December 6, 2007

Push-ups with a twist

Charles Trainor / Miami Herald

Up in arms: Trainer Nancy Cole demonstrates the one arm bench twist at Body and Soul in Miami, Florida.

Adding a little twist to a traditional exercise like a push-up can really shake up your routine. Just don't be surprised when your muscles start shaking, too!

Begin in a push-up position with your feet on a bench, toes pointing down and palms on the floor at least shoulder-width apart. With your abs tight, bend your elbows so that your chest descends toward the floor until your elbows form an approximate 90-degree angle. Keep your head and spine aligned and be careful not to arch your lower back or allow your hips to dip during this movement. Then, push yourself up by extending your arms.

Once fully extended, lift your right arm off the floor and slowly twist toward the ceiling. Your head and torso should be tracking in the same direction so you will be looking at your hand and the ceiling at the top of the exercise. Slowly return your arm to the floor, go into your decline push-up and then continue the same exercise on the left side. Start with a few really good repetitions until you can confidently complete 10 repetitions for each side.

Charles Trainor / Miami Herald

Chest flex: Cole demonstrates an exercise on the butterfly pectoral machine.

Don't deny the fly

Isolated training of the pectoral muscles is prominent in most men's upper body routines, yet some women still avoid the pec machine. Why? Misconceptions exist that training the chest with isolation exercises will negatively affect the shape of their breasts. Truth be told, training your chest muscles is crucial in developing upper body strength as well as good posture. The butterfly pec machine can help.

Position yourself so that your back is against the backrest and your feet are on the floor in front of you. Adjust the seat height and set the weight stack at a light, yet challenging, weight. Place your forearms behind the pads and grasp the handles with your palms facing forward. Your upper arms will be almost parallel to the floor.

With your abs tight, squeeze your chest muscles and push the levers together until they are in the middle of your torso. Then, slowly open your arms and return to the point where you feel a comfortable, yet full stretch of your muscles. Immediately proceed with your next repetition. Try 12 to 15 reps.