Push 4: Hit Your Chest and Triceps With This 30 Minute Workout

Move slowly and deliberately to avoid sudden movements.

Keep circles smooth and controlled—avoid jerky motions.

Breathe steadily and deeply to maximize relaxation and blood flow.

Gradually increase the range of motion as your joints warm up.

Perform each movement for 15-20 seconds, or until joints feel loosened.

Customize your routine slightly based on the specific demands of your workout.

Keep your movements light and bouncy, not stiff or stompy.

Maintain a steady breathing rhythm, especially in longer sets.

Engage your core to support posture and absorb shock.

Land on the balls of your feet and roll through the foot gently to protect your knees.

Scale the speed based on your fitness goal—slower for warm-up, faster for conditioning.

Stay relaxed in the shoulders and arms, avoiding unnecessary tension.

Core Engagement: Keep your core tight throughout the entire movement. This is key to minimizing any rotation or movement in your hips and torso as you lift each hand.

Hip Stability: Focus on keeping your hips level and preventing them from swaying side to side. A wider stance with your feet can provide better stability as you progress.

Slow and Controlled: Perform the shoulder taps slowly and with control to maximize core engagement and prevent losing form.

Breathing: Breathe steadily throughout the exercise. Inhale as you prepare to lift your hand, and exhale as you tap your shoulder. Controlled breathing will help stabilize your core and prevent fatigue.

Core Engagement: Keep your core tight throughout the movement to maintain proper alignment and avoid straining your lower back.

Hand Placement: Your hands should be slightly wider than shoulder-width apart to allow for better chest engagement. If you feel shoulder discomfort, adjust the position of your hands slightly.

Elbow Positioning: Keep your elbows close to your body or at a slight angle to prevent shoulder strain and engage the triceps more effectively.

Body Angle: The further you stand from the wall, the more challenging the exercise becomes. Adjust your distance from the wall based on your fitness level.

Controlled Movement: Lower yourself slowly and push back up with control. Avoid rushing through the movement, as this reduces the effectiveness of the exercise.

Secure Band Position: Ensure the band is securely anchored under your feet and doesn’t slip during the exercise.

Keep Elbows Pointed Up: Avoid letting your elbows drift outward; keep them close to your head to target the triceps effectively.

Engage the Core: Maintain core engagement to prevent arching your back as you press the band overhead.

Controlled Movement: Focus on a slow, controlled motion, especially when lowering the band, to keep the triceps under tension.

Breathe Steadily: Exhale as you extend your arms up, and inhale as you lower them back down, maintaining a steady rhythm and control.

Keep the Arms Straight: Avoid bending your elbows; the movement should come from the shoulder blades, not the arms.

Focus on Scapular Movement: Concentrate on retracting and protracting the shoulder blades rather than pushing with your arms.

Engage the Core: Keep your core tight to maintain stability and prevent your hips from sagging or lifting.

Controlled Movement: Perform the movement slowly, especially when retracting and protracting the scapulae, to fully activate the shoulder stabilizers.

Breathe Steadily: Inhale as you retract your shoulder blades, and exhale as you protract, maintaining a steady rhythm and focus.

Core Engagement: Focus on keeping your core engaged throughout the exercise to prevent your hips from rising or sagging.

Controlled Breathing: Breathe steadily as you alternate legs. Exhale as you drive each knee forward, and inhale as you extend each leg back.

Keep the Hips Level: Avoid letting your hips move up or down too much; maintain a level position to keep the focus on your core.

Controlled Speed: Start with a slow, controlled pace to ensure proper form, then gradually increase your speed as you feel more stable.

Hand and Shoulder Alignment: Keep your hands directly under your shoulders to ensure proper alignment and avoid putting excess strain on your wrists.

Keep Arms Straight but Not Locked: Maintain a slight bend in the elbows to reduce unnecessary joint strain.

Move in a Smooth, Controlled Manner: Avoid jerky or fast motions—slow, controlled reps activate muscles more effectively.

Focus on Squeezing the Shoulder Blades: Imagine pinching a pencil between your scapulae at the bottom of the movement.

Engage Your Core Throughout: Prevent excessive lumbar arching by keeping abs and glutes activated.

Keep a Steady Breathing Pattern: Inhale as you extend the arms forward, and exhale as you sweep them back.

Try Adding Light Weights for Progression: Holding small plates or wrist weights can increase resistance for added challenge.