© 2019 by KickSpark Fitness, LLC.

My Mission

To Reclaim your life by Rejuvenating, Restoring and Recovering your Body, Soul & Spirit through healing movements.  

UPPER BODY EXERCISES

TRAVELING PUSHUP ON THE BOSU

 

Muscles used:

Pectoralis Major, Pectoralis  Minor (chest), Anterior Deltoid (front shoulder),  Triceps and Core

 

Traveling Push-Up on the BOSU! It's a great exercise that targets upper body and core strength. If you don't have a BOSU, this exercise can be done on a stepper, however the BOSU creates an unstable surface that challenges your core! Remember to exhale on exertion.  
 
Want to know more about the BOSU? Go to www.bosu.com

Position Equalizers parallel to each other, shoulder width apart.
 
Starting position: Place hands on grips and flat feet or heels to the ground. (heels will make the exercise more challenging) Keep back straight and lower body slow and controlled until arms are bent 90 degrees. Press back up to the starting postion.
 
Remember, it is your upper body that is bringing your body down and back to up to starting postion. If you are using your legs you are not targeting the correct muscles.
 
Not familiar with The Lebert Equalizer? Check out this great total body strengthener at
http://www.lebertfitness.com/Products/LebertEqualizer/Home.aspx

DIPS ON THE LEBERT EQUILIZER

 

Muscles used: Pectoralis Major, Pectoralis Minor (chest), Triceps and Anterior Deltoids (front shoulder)

 

 

PUSH UPS ON THE LEBERT EQUALIZER

 

Muscles used: 

Pectoralis Major, Pectoralis  Minor (chest), Anterior Deltoid (front shoulder), Triceps  and Core

Position Equalizers parallel to each other, shoulder width apart.

 
Starting position: Place hands on grips, body straight with toes on the floor.
 
Bend at the elbows lowering the body slowly and under control until arms are bent 90 degrees. Press back up to starting position and repeat.

http://www.lebertfitness.com/Products/LebertEqualizer/Home.aspx

UPRIGHT ROWS

 

Muscles used: 

Anterior Deltoid (front shoulder), Biceps, Trapezius and Forearm

 

Starting position: Stand with your feet shoulder-width apart, holding the dumbbells so that your palms face your body and your knuckles point away. Keep your knees slightly bent and your chest up.
 
Pull your hands up until your elbows and forearms are parallel to the ground. The dumbbells should end in front of your collar-bone.

 

LATERAL OVERHEAD PRESS

 

Muscles used: 

Deltoids (shoulders), Trapezius, Triceps, rhomboids and Latissimus dorsi (back)

 

Starting position: Holding a lighter weight, stand with your back extended and palms forward. Engage the core to support your back. Have feet shoulder-width apart ,knees slightly bent and your chest up. You can put one foot forward for more back support if desired as shown.  
 
Hold dumbbells out on both sides of your body with elbows bent and slowly lift dumbbells above your head. Slowly bring dumbbells down to starting postion, squeezing your shoulder blades decending downward. Exhale as you lift dumbbell upward.
 
Repeat 8-10 reps or until exhaustion. This may be a challenging move since you are lifting the dumbbell in an up and outward motion. Don't be discouraged! Start with a few reps and slowly increase as you become stronger!

Squeeze your shoulder blades as you descend downward, working your back muscles.