6 Arms Moves That Work Better Than Push-Ups

It’s not easy to do a perfect push-up. If you compromise your form, you can strain the upper-body muscles you set out to strengthen. Instead of struggling to get this exercise right, try these moves designed by Chelsea Dornan, National Academy of Sports Medicine-certified personal trainer and instructor at Uplift Studios in New York City, to work your arms even better than push-ups. Complete each of the following exercises in the order listed for 45 to 60 seconds. Do up to three sets to really feel the burn.

1. Bear Crawls: Begin in plank position with your shoulders stacked over your wrists. Keeping your hips low, move forward by simultaneously reaching forward with your left hand as you step forward with your right foot, and reaching with your right hand as you step forward with your left. Crawl across the room, then reverse and crawl backwards.

4. Punches: Stand with your feet hip-width apart and your knees slightly bent. Bring fists up to chin level. Brace your core as you punch straight forward with your right arm, twisting from the waist and rotating your shoulder forward for extra power. Immediately bring your fist back to starting position as you punch straight forward with your left fist. Continue alternating sides, or hold a one- to three-pound weight in each hand to increase intensity.

6. Arm Extension to Shoulder Tap: Start in a plank position with your wrists under your shoulders. Your body should form a straight line between the top of your head and your toes. Engage your abs and glutes as you extend your right arm straight out and hold it for one second. Then, use the right hand to tap your left shoulder. Repeat with your left arm and continue to alternate sides.

Source : www.cosmopolitan.com

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