PATHFIT 2: EXERCISE-BASED FITNESS ACTIVITIES

PROF: MS. CHARMAINE ALARZAR

REGRESSION: KNEE OR INCLINED PUSH UP

 Incline push-ups activate multiple muscle groups throughout your upper body,
including your anterior deltoids, pectoralis major, and triceps. Incline push-ups
target your lower chest muscles.As with the standard variation, stability ball push-
ups will strengthen the muscles in your chest. But they can also target your
triceps if maintain more narrow hand position on the ball.
 Chest, shoulders, traps, triceps, biceps, forearms, and upper back – these are the
muscles targeted by a knee push-up. The knee push-up activates muscle groups
throughout your upper body, including your triceps, pecs, and shoulders. Knee
push-ups can increase core stability. Similar to regular push-ups, knee push-ups
require you to keep your core activated throughout the full range of motion.
STARTING POSITION
Assume a straight arm plank and drop the knees on the ground.
Keep the feet on the ground.

PROCEDURE
Lower the upper body until the upper arms are parallel to the floor.
Push yourself away to return to the starting position.

TAKE NOTE
Maintain the plank position in the down phase.
Avoid resting the belly and/or the groin on the ground

STANDARD: STABILITY BALL PUSH-UP

 As with the standard variation, stability ball push-ups will strengthen the muscles
in your chest. But they can also target your triceps if maintain more narrow hand
position on the ball.
STARTING POSITION
Stand behind the stability ball and lie prone with your belly on the ball
Walk slowly forward with your hands forward until you are in a straight arm plank position.
The knees are resting on top of the ball.
PROCEDURE
Slowly lower the body towards the floor by flexing the elbows until the arms are parallel to the
floor.
Press up and return to the starting position.

TAKE NOTE
Keep the body in a straight line.
Do not let the hip sag.
Move the ball away from the hip (e.g., on the shin or on the toes of your feet) as an exercise
progression.

PROGRESSION
PUSH-UP
PARTNER MANUAL PUSH-UP
STARTING POSITION
Start in a standard push-up position.
Have a partner straddle over your torso with hands placed on your upper back.

PROCEDURE
Slowly lower the body resisting your partner’s attempt to push you to the ground.
Drive up and return to the starting position.

DUMBBELL OR BENCH PRESS

 Primarily targeting the chest muscles, the dumbbell press will activate the
pectorals, triceps, and deltoids. The dumbbell bench press requires greater
balance and stability so greater core engagement is needed.
STARTING POSITION
Lie on a bench supine while holding a dumbbell on each hand.
Position the dumbbells slightly below the shoulders with the elbows fully extended.
Keep the feet on the ground, hip-width apart with knees slightly flexed.

PROCEDURE
Slowly lower the dumbbells touching the side of the chest approximately at nipple level.
Keep the wrist stiff and the forearm perpendicular to the floor and parallel to each other.
Push the dumbbell upward until the elbows are fully extended.

TAKE NOTE
Keep the head and the back flat on the bench.
Avoid arching the lower back too much during press

SPOTTING TECHNIQUE
STARTING POSITION AND PROCEDURE
Stay close to the head of the bench.
Place your hands near your partner’s wrists.
Keep it near as you follow the path of the lift during the lowering and lifting phases.
Grasp your partner’s wrists when you observe him/her struggling and/ or when the wrists
deviate away (i.e., outward) from the desired vertical path of the lift.

KNEELING PUSH UP (WOMEN)

Begin in a hands and knees position with your gaze at the floor.
Place your hands on the ground on either side of your shoulders. Your knees should be at a
comfortable distance apart.
Inhale as you slowly lower your elbows to bring your chest toward the ground. Be sure to keep
your core muscles contracted.
Pause for a second in the lowered position — your chin may lightly touch the ground.
Exhale as you push up from the ground to your starting position.
Another way to start this pushup is to begin by laying on your stomach. Bend your knees so
your feet are up in the air, then push with your hands into position on your knees.
STANDARD PUSH UP (MEN)
Begin with your chest and stomach flat on the floor. Your legs should be straight out behind you
and your palms should be at chest level with the arms bent out at a 45-degree angle.
Exhale as you push from your hands and heels, bringing your torso, chest, and thighs off the
ground.
Pause for a second in the plank position — keep your core engaged.
Inhale as you slowly lower back to your starting position.