Core Chest Press
Focus: Improve strength in the chest muscles while also developing core stability.
1. Attach one end of a piece of elastic tubing to a fence or other stationary object at shoulder height. Grab the other end with one hand and face away from the fence.
2. Hold the tubing at chest level and step away from the attachment point so there is tension in the tubing in this position (a).
3. Contract the core muscles and lock down the pelvis by contracting the abdominal, lower-back, and gluteal muscles.
4. Push the hand straight away from the body (b). Do not lean into the exercise or use the legs-keep a stable posture.
5. Slowly return the hand to the starting position.
• You can also perform this exercise using both arms at the same time (this is actually an easier version of the exercise). Loop the elastic tubing around a backstroke flagpole, around another post, or through a fence and grasp one end with each hand.
• You can make the exercise more challenging by standing on one leg or while balancing on a foam pad or a pillow.