Very good exercise it works chest muscles, shoulder muscles, triceps (back of the arm) muscles and indirectly the biceps muscles.
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Our next exercise is called the Wide Stance Wall Push. It’s a very good exercise. It works the chest muscles, the shoulder muscles, the triceps muscles, the back of the arm and indirectly, the biceps muscles as well. We do not get a lot of resistance training for upper body and this is a good way to use your own body as resistance. It’s called the Wide Stance Wall Push. Cathy is going to have her hands a little higher than shoulder height. He feet are going to be 18 to 24 inches away from the wall. The reason on why that far out is that we want to be able to lean and actually get a contraction of the chest. What she is doing is that she is keeping her head up, she is bending the elbows and coming forward. And right there, she is getting a contraction of the chest. We don’t want our fact to hit the wall obviously. She is going to push back almost to a full extension. I don’t want a full extension where you lock the elbows out almost though. And then she is going to come back in and push back. As far as your breathing, she is going in, she is going to exhale, blow the air out. When she pushes, inhale as she comes in, blow the air out. It’s a very, very good exercise. I like it a lot. Why don’t we go to the repetitions now? What I’d like you to do is to watch and then let’s perform the repetitions. 12 repetitions. Ready? (demonstration) Keep your breathing nice and natural with a little jerky kind of motions. We want everything under control. Good. And, she if feeling a stretch right there on the stretch as she comes down. Always ask yourself, “Am I feeling it? Am I feeling it where I am supposed to be feeling it?” That’s very important because I don’t want you to be just performing motions. This is all about working the muscles and working the body as effectively as possible and having a good time. She’s not smiling but maybe she will in a few minutes. How are we doing? How many repetitions? 12? Very good. The Wide Stance Wall Push.
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