Move of the week!

Article Nov 9, 2012

Sculpt sexy arms and shoulders in seconds with this timesaving move from Kristoph Thompson

Press-up and row

Which muscle groups does it work?
The press-up row works the arms, chest, shoulders and upper back – and challenges your core stability.

Why is it so effective?
It’s a real timesaver, working lots of different muscle groups in one move. With three exercises – the plank, press-up and row – in one, it significantly reduces your workout time.

How do you do it?
• Begin in a modified or full press-up position, with a dumbbell in each hand. Hold your body in a straight line from shoulder to knees, or shoulders to feet if doing the full press-up. In the full press-up, place your feet twice hip-width apart for balance.

• Lower your chest to the floor, then straighten your arms to return to the start. 

• Bring your right hand up to the side of your body, turning your palm to face you and keeping your upper arm close to your side.

• Place your hand back on the floor and repeat with the other arm. This counts as one rep.

How often should you do it?
Two to three times a week.

When the move becomes easy, how do you make it harder?
Try switching from a modified to a full press-up position and/or increasing the weight of the dumbbells.

Are there any safety guidelines?
Keep your stomach muscles engaged and don’t allow your hips to sag or back to arch.

Kit you'll need:
Two 4-8kg dumbbells

A mat
Beginner: 2 x 8-10 reps
Intermediate: 2 x 10-12 reps
Advanced: 2 x 12-15 reps

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