SIMPLE CHEST EXERCISE

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ISOMETRIC WALL PUSH

TARGETED MUSCLES: CHEST/SHOULDERS.

Face the wall stand a bit farther than an arm's length from the wall. Feet shoulder width apart. Lean forward place your palms flat on the wall at shoulder height and width.

Breathe in, exhale as you lower you chest about halfway to the wall. You elbows should be at a 90 degree bend. 

 HOLD..HOLD..HOLD short breaths out. Hold for 10 seconds. ( if you can only hold for 10 or 8 that's fine) You want to build up to 10 seconds.

After your hold, push back to starting position, rest for 1 minute then repeat.

You want to do 3 sets. These can be done during a commercial break, or before work twice a week. Any wall at home or your office will work fine as long as it's sturdy!

 Engage your mind to concentrate on your chest, shoulders and arms. Think that you are trying to move the wall back 3 feet. Use a maximum effort.


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