{"id":248,"date":"2020-03-30T10:28:23","date_gmt":"2020-03-30T13:28:23","guid":{"rendered":"http:\/\/projects.upei.ca\/staffgetactive\/?page_id=248"},"modified":"2020-03-30T10:28:23","modified_gmt":"2020-03-30T13:28:23","slug":"upper-body-exercises","status":"publish","type":"page","link":"https:\/\/projects.upei.ca\/staffgetactive\/upper-body-exercises\/","title":{"rendered":"Upper Body Exercises"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Tricep Kickbacks<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/V-DSZIr5RVc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><figcaption><br><\/figcaption><\/figure>\n\n\n\n<ul><li>Form:<ul><li>stand next to a coffee table and stand on the resistance band with the foot that is farthest away from the table<\/li><li>place the opposite knee and hand on the table as if you were going to crawl<\/li><li>wrap the end of the band, that is not under your foot, around your free hand <\/li><li>line your upper arm parallel to the trunk of your body and take the slack out of the band with your elbow bent at 90 degrees<\/li><li>holding hour shoulder stationary straighten your arm backward until fully extended<\/li><li>slowly return your arm to 90 degrees at the elbow<\/li><li>repeat for the desired number of repetitions<\/li><\/ul><\/li><li>Breathing &#8211; exhale while straightening your arm backwards and inhale during reset to 90 degrees<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Tricep Pulldown Variations<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/videoseries?list=PLkgjBvobbDelAccv8orYh0Acq3ws8yzaS\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form:<ul><li>loop your resistance band around a door nob, leaving an equal length hanging on either side and yourself lower to your knees (video 1)<\/li><li>wrap each end of the band around each hand until there is no slack when your elbows are flexed fully and your upper arms are held to your side<\/li><li>straighten your arms at the elbow, keeping your shoulders stationary<\/li><li>slowly return to elbows flexed in a controlled manner<\/li><li>this can also be done from standing by placing the middle of your band in the top of the door and closing it (video 2)<\/li><li>repeat for the desired number of repetitions <\/li><\/ul><\/li><li>Breathing &#8211; exhale while straightening your arms at the elbows and inhale during reset<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Tricep Dip Variations<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/videoseries?list=PLkgjBvobbDelG7KPuJrRAaXUfrhiSRwi9\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><figcaption><br><\/figcaption><\/figure>\n\n\n\n<ul><li>Form:<ul><li>stand in front of a coffee table, facing away<\/li><li>place your hands behind you on the table and get in a seated position with your knees bent at 90 degrees with your arms straight (video 1)<\/li><li>slowly bend at the elbows, lowering your torso towards the ground<\/li><li>straighten your elbows raising your torso upwards<\/li><li>advance this exercise by extending your legs out straight in front of you (video 2)<\/li><li>repeat for the desired number of repetitions<\/li><\/ul><\/li><li>Breathing &#8211; inhale while lowering your torso towards the ground and exhale while lifting yourself up <\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Push-Up Variations<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/videoseries?list=PLkgjBvobbDeksDUl7l-qK6r7Ne0TMa91v\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form:<ul><li>Wall Push-ups (video 1)<ul><li>place your hands on the wall, slightly wider than your shoulders<\/li><li>place both feet one step length away from the wall and adjust your hands slightly lower than your shoulder height<\/li><li>lower your body toward the wall, bending at the elbows to 90 degrees and keeping your body in a straight line from your head to your toes<\/li><\/ul><\/li><li>Inclined Push-ups (video 2)<ul><li>similar to wall push-ups but off the dining room table or kitchen counter <\/li><li>advance by moving down to a coffee table<\/li><\/ul><\/li><li>Knee Push-ups (video 3)<ul><li>place your hands on the ground just outside of your shoulders and your knees on the ground<\/li><li>keep a straight line from your head to your knees and lift your feet off the ground<\/li><li>lower your body to the ground until your elbows reach 90 degrees and push up to reset<\/li><\/ul><\/li><li>Full Floor Push-up (video 4)<ul><li>similar to the incline push-up, but from the floor<\/li><li>keep a straight line from your head to your toes<\/li><\/ul><\/li><li>repeat the appropriate push-up for the desired number of repetitions<\/li><\/ul><\/li><li>Breathing &#8211; inhale while lowering your body and exhale while pushing up or away<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Bicep Curl Variations<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/videoseries?list=PLkgjBvobbDenQswszl30nCQcoVb5Qvd3Z\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form: seated (video 1) or standing (video 2)<ul><li>place the resistance band evenly under your feet, that are to be placed shoulder width apart<\/li><li>wrap the ends of the band around your hands to gain appropriate tension<\/li><li>with your body upright fully flex the elbows, while keeping your shoulders and upper arms stationary<\/li><li>slowly straighten your arms in a controlled fashion<\/li><li>repeat for the desired number of repetitions<\/li><\/ul><\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Back Extension Into Bicep Curl<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/EhI20O2BVCg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form:<ul><li>place the resistance band evenly under both feet, with feet shoulder width apart<\/li><li>bend forward at the hips,parallel with the ground, keeping your back and legs straight<\/li><li>wrap the ends of the band around your hands for the desired tension<\/li><li>straighten your back into an upright posture and move directly into a biceps curl<\/li><li>slowly release the biceps curl and repeat for the desired number of repetitions<\/li><\/ul><\/li><li>Breathing &#8211; exhale while straightening into an upright posture and completing the biceps curl and inhale while releasing the curl and bending forward at the hips<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Bird Dogs<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/k9gTLF8UkHA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form:<ul><li>get down on all fours with your back flat<\/li><li>extend one arm straight out in front while extending the opposite let straight out behind you<\/li><li>alternate arms and legs for he desired number of repetitions<\/li><\/ul><\/li><li>Breathing &#8211; exhale while extending your limbs and inhale during reset<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Seated Row Variations<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/videoseries?list=PLkgjBvobbDelLyLA81xnHAP9LUQ5EVnS5\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form: Seated on the floor (video 1) or on a chair (video 2)<ul><li>sitting upright on the floor with your legs straight out in front of you place the resistance band evenly below both feet<\/li><li>extend both arms and wrap the ends of the band around each hand for the desired tension<\/li><li>pull back, keeping your elbows in and pinching your shoulder blades at the back end of the row<\/li><li>slowly outstretch your arms in a controlled fashion to reset<\/li><li>repeat for the desired number of repetitions <\/li><\/ul><\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Lateral Abduction<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/-uTdj6ZSiFw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form:<ul><li>place the band under both feet and get in a comfortable stance (feet together or shoulder width apart)<\/li><li>wrap the end of the band around one hand until you have the desired tension<\/li><li>keep your arm straight and raise it to the side, up to shoulder height and slowly lower in a controlled fashion<\/li><li>repeat for the desired number of repetitions and do the same with the opposite arm<\/li><li>if your resistance band is long enough you may wish to do both arms at the same time<\/li><\/ul><\/li><li>Breathing &#8211; exhale while raising your arm and inhale while lowering <\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Shoulder Shrugs<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/7IVrfVGYSlE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form:<ul><li>place the resistance band evenly under both feet, with feet shoulder width apart<\/li><li>wrap each end of the band around each hand until the desired tension is met<\/li><li>slowly shrug and release your shoulders in a controlled fashion<\/li><li>repeat for the desired number of repetitions<\/li><\/ul><\/li><li>Breathing &#8211; exhale while shrugging and inhale during release <\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Lateral Adduction Variations<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/videoseries?list=PLkgjBvobbDel6LGuYyShtnkqMkBuyMpGH\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form: <ul><li>tie the resistance band around the door knob and kneel sideways to the door (video 1)<\/li><li>stretch your arm out to the side and wrap the band around your hand until the desired tension is met<\/li><li>pull your arm down to your side keeping it straight at the elbow<\/li><li>slowly raise your arm in a controlled fashion to reset<\/li><li>repeat for the desired number of repetition and copy using the other arm<\/li><li>can be done standing by wedging the band in the top of a door (video 2)(may need to tie a knot in the end to prevent slipping) <\/li><\/ul><\/li><li>Breathing &#8211; exhale while pulling arm down to your side and inhaling during raising to reset<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Seated Overhead Press<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/BLeSRVv57qI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form:<ul><li>sit on a chair with the resistance band placed evenly under your backside or under the chair seat<\/li><li>wrap the band around each hand until desired tension is met<\/li><li>raise your arms and fully extend them above your head<\/li><li>lower your arms in a controlled fashion until your elbows reach 90 degrees or slightly lower<\/li><li>repeat for the desired number of repetitions<\/li><\/ul><\/li><li>Breathing &#8211; exhale while raising your arms above your head and inhale during lowering <\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n","protected":false},"excerpt":{"rendered":"<p>Tricep Kickbacks Form: stand next to a coffee table and stand on the resistance band with the foot that is farthest away from the table place the opposite knee and hand on the table as if you were going to &hellip; <a href=\"https:\/\/projects.upei.ca\/staffgetactive\/upper-body-exercises\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":243,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"tags":[],"_links":{"self":[{"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/pages\/248"}],"collection":[{"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/users\/243"}],"replies":[{"embeddable":true,"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/comments?post=248"}],"version-history":[{"count":13,"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/pages\/248\/revisions"}],"predecessor-version":[{"id":513,"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/pages\/248\/revisions\/513"}],"wp:attachment":[{"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/media?parent=248"}],"wp:term":[{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/tags?post=248"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}