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    Isometric Pushup
    1. Start by lying flat on the ground with your arms in a pushup position.
    2. Push your hands into the ground just enough to contract your muscles. Do not push hard enough to lift yourself off the ground.
    3. Do this for 1-2 seconds and then rest and repeat for the desired repetitions.
    4. This is just an isometric exercise so movement should be at a minimum.
    		 
    Dive Bomber Pushup
    1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
    2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
    3) Start position: Extend the elbows and raise the body off the floor.
    4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground.
    5) Return to the start position by extending at the elbows and pushing the body up.
    6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.


    		  
    Standard Pushup
    1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
    2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
    3. Start position: Extend the elbows and raise the body off the floor.
    4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
    5. Return to the start position by extending at the elbows and pushing the body up.
    6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

    		 
    Kneeling pushup with hands on med ball
    1) Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
    2) Place hands on top of the medicine ball; extend legs and place feet at hip width with toes on floor.
    3) Start position: Extend the elbows and raise the body off the floor.
    4) Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the floor.
    5) Return to the start position by extending at the elbows and pushing the body up.
    		 
    DB Pushup and Row
    1. Start by placing the dumbells onto the ground and getting into a pushup position holding onto the dumbells.
    2. Proceed into a pushup and then extend your arms into a completed pushup.
    3. Then row one dumbell up to chest level and return to the ground. Repeat with the other arm. This is considered one repetition.
    4. Repeat this cycle until all repetitions are completed.
    5. Make sure you keep your abs tight and back flat throughout this movement.
    		 
    Bench Press (dumbbell)
    1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
    2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with palms facing forward.
    3) Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned at the mid chest area.
    4) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position.
    5) To end the exercise, place the DB’s on shoulders and return to the seated upright position.
    		 
    Decline DB Chest Flye
    1. Lie on a decline bench with the dumbells extended above your chest.
    2. Keeping your arms semi straight bring them out to the sides and away from your body. Stop when your arms reach parallel with your body.
    3. Bring them back up to the top in the same arc that you brought them down with.
    4. Repeat for the recommended repetitions.     		 
    Dumbbell Fly
    1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
    2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with the DB’s almost touching and palms facing each other (neutral grip).
    3) Keeping the elbows slightly bent, lower the DB’s out and away from each other in an arcing motion with hands aligned with the nipple-line.
    4) Let your upper arm go parallel to slightly past parallel to the ground before returning to the start position.
    5) To end the exercise, place the DB’s on shoulders and return to the seated upright position.     		 
    Close Grip Bench Press
    1) Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor.
    2) Position hands on bar shoulder width to slightly closer than shoulder width apart.
    3) Start position: Lift bar off rack with bar directly over head.
    4) Lower bar to chest at the mid to lower chest level keeping elbows pointing forward throughout movement.
    5) Press bar up to starting position.
    6) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows. Do not allow bar to bounce off chest.