Sets	Reps	Weight/Resistance
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Exercise Name:
Push-up Elevated Hands - Beginner

Ready Position:
Start by finding a bench, wall or Smith machine that places your body at an angle that gives you an appropriate level of intensity. Once you have the correct angle, start in a plank position with your arms locked, your stomach tight in a bracing fashion, and your butt squeezed. Think of your body as a steel rod.

Get it Done:
The movement begins by squeezing your shoulder blades together. As you continue to bend your elbows, your chin, chest and hips should be going down together. Once you reach your end range of motion, your chin should be in front of your knuckles. Grip the bar or bench with your hands and think of driving your hands through it as you push your body away.

Pro Tips:
Don’t think of push ups and their variations as arm exercises, but rather full body exercises. The closer your arms are to your body, the more tricep that is used. The further your hands are apart from you, the more chest is used in the movement. If you can perform the full movement under control at a new angle, a simple modification is to lower yourself as far as you can under control and work to increase the range as you become stronger.

Sets	Reps	Weight/Resistance
1
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5

Exercise Name:
DB Row Knee on Bench - Beginner

Ready Position:
Simple place one knee and one arm on the bench, with the desired dumbbell on the floor.

Get it Done:
Secure a tight grip of the dumbbell and drive your supporting foot into the ground. Brace your stomach and drive with your elbow to create the full movement. Keep you wrists straight and squeeze the shoulder blades when the dumbbell has reached your chest. Keep your chin slightly up to avoid rounding the back.

Pro Tips:
You can create a slight rotation in the upper back that will cause you to drive your supporting hand into the bench for a little extra support, also bringing in additional core musculature into the movement. And as always, remember don’t be an arm puller. If you feel the majority of the tension in your arms, you are trying to curl the movement. Curling turns the small muscles of the arm and forearm from accompanying muscles into primetime players. This is not what you want. To ensure a maximum benefit from this movement, learn to drive with your elbows using your latissimus dorsi (or lats) and scapula retractors of the upper back.