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This is not a school or homework assignment
Exercise 1: Push-Ups
Execution: Begin in a plank position, placing hands slightly wider than shoulder-width apart. Maintain a straight line from head to heels. Lower your body by bending elbows until chest hovers just above the floor. Push back up to starting position.
Muscle Targets:
Primary: Pectoralis major (chest)
Secondary: Anterior deltoids (front shoulders), triceps (back of arms)Muscle Actions: Both raising and lowering the body involve isotonic contractions.
Recommended Reps and Sets:
Novices: 2 sets of 10-12 reps
Intermediates: 3 sets of 12-15 reps
Advanced: 4 sets of 15-20 reps
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