3. Park bench push-ups (or office desk)
Click here for step-by-step directions with images.
If you're new to push-ups, do them with your hands on the top of the backrest on any park bench (the top of your desk will do, too).
1. Place your hands about shoulder width apart with your chest lined up with the edge of the surface.
2. Lower your chest to meet your hands (keep your back long and your abs engaged), then push back up. Try 6 to 10 or more (until the last few are a challenge).
Challenge 1: As you get stronger, place your hands on the seat and "stretch" your body more horizontally as with a regular push-up.
Challenge 2: Put your feet on the park bench and your hands on the ground. It's harder this way because the leverage shifts from your stronger legs to your weaker upper body. Do as many as you can this way and then shift back to an easier level.
4. "Office product" back fly (back muscles and rear shoulder)
This bent-over position helps you build endurance in your important low-back muscles while you lift to strengthen the upper mid-back muscles. If low-back discomfort occurs, try standing a bit taller and make sure your abdominals are braced to provide support for your low back.
Click here for step-by-step directions with images.
1. Stand tall with feet shoulder distance apart. Hold any heavy object (hole puncher or ream of paper) in each hand. Bend over from the waist, keeping your back straight, your abs engaged, and your knees slightly bent.
2. "Fly" your arms up and out, squeezing into the mid back as you finish. Repeat 12 to 15 times or until fatigued. Keep hands below shoulder level. The goal is to feel a "squeeze" behind your shoulders and into the middle of your shoulder blades. Lower slowly to starting position and repeat.
Page 2 of 3 – Learn how to do a simple chair dip that works your triceps on page 3.
