Strickland Fitness

Looking for a great chest exercise without any weights? Try the push-up pyramid.

I learned this chest blaster from a fellow trainer at my gym. This exercise is best done with a partner. Begin by doing one push-up. When you stop, your partner does one push-up. You then do 2 push-ups. Your partner will do 2 push-ups when you finish. Continue this alternating push-up sequence to 10 push-ups. If you can make it to 10 push-ups, continue back down to one.

Form is very important!! If your form begins to fail as the push-ups get harder, drop to your knees and do knee push-ups to complete the pyramid.

Good luck!

Strengthening the lower back can be the first defense in fighting or preventing lower back pain. This is a great beginning exercise to strengthen your lower back.

Lay down on your stomach with your legs straight and your hands and arms stretched above your head. Simultaneously raise your right arm and left leg off the ground keeping the limbs totally straight. As you raise your arms and legs, concentrate on using your lower back to control the movement (you should feel a small contraction). After a small pause, lower to the ground. Again, concentrate on the lower back controlling the movement. It should take 3-4 seconds to complete one repetition. First do the right arm and left leg and then the left arm and right leg. Begin with 2 sets of 12-15 repetitions. Progress to 2 sets of 18-20 repetitions and then 3 sets of 18-20 repetitions.