What exercise can I do for my chest and triceps?

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Exercises for these muscle groups are endless. A great way to envision doing something for your chest will be to push weight away from you body. When you complete this your chest and you triceps will work. To complete a lot of triceps exercises will require a slight bend in the elbows. Below are examples for each:

  1. Push-up – If you are a beginner then find and elevated surface. Using the wall or a table would be a great start. Walk up to the surface, place your hands on it. Keep your body in a straight line; envision yourself standing up so those hips should be lined up with the rest of your body! Next, slowly lower your mid-chest to the surface as you inhale. Following, exhale and push away from the surface. Bam! Complete 3 sets of 10. Once these sets of 10 get easier, then lower you to a lower surface.
  2. Triceps Kickbacks - Grab a set of dumbbell, preferably 5-10 pounds. Stand tall with your shoulders down and back and chest tall. Bend forward at hips and knees keeping back flat. When you have gotten to a comfort level take the weights, row them along side until your bicep tricep part of your arm is glues to your sides. Once you have reached this level, take the weights and extend backwards making your triceps work! Be sure not to lockout elbows.
Grant Cooper, MD
Physical Medicine & Rehabilitation
Push-ups are a great way to exercise your upper body. A full pushup involves supporting yourself with your hands and toes. Contract your abdominal muscles. Keep your back perfectly straight. Slowly lower yourself by bending your elbows until your nose and chest almost touch the ground. Pause and then push up so that you raise your trunk until your arms are fully extended. Be sure to keep your back perfectly straight throughout the entire exercise. Doing this in front of a mirror to monitor your posture helps.

Doing 10 proper push-ups is difficult for many people. If you have trouble doing more than 4 (many if not most people who don't regularly exercise do have trouble with this), I recommend starting the exercise with your knees (instead of your toes) on the ground. Keep your back perfectly straight and your abdominal muscles contracted as you perform the exercise. Slowly lower yourself by bending your elbows, until your nose and chest almost touch the ground.

An alternative to this is to bend your knees and cross your legs as you do the modified push-up on the ground. If this is also too difficult, try a standing push-up. Stand in front of the wall with your arms extended and hands on the wall. Slowly lean into the wall, supporting yourself with your hands. Push against the wall to return to the fully upright position. Once you can do three sets of 12 repetitions, proceed to the push-ups with your knees on the ground. Once you can do those, proceed to the full push-ups. You can try doing your first set of push-ups with your knees on the ground. Then, for the second and third sets, you can go to standing push-ups.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.