Another combination exercise is this plank that incorporates a tricep extension. Use light weights until you are sure you can hold the position without compromising form. If you are unable to initially use the weights, no worries- just work on position and how long you can hold the plank until you are ready to incorporate the other movements. Remember, rushing progress or forcing a movement is a recipe for injury and will ultimately set you back in your fitness journey. Take your time and do it right; consistency is key.
- Start by getting into a push-up position, with two weights near your hands.
- Grasp a weight in each hand, making sure you are able to balance on them without them rolling around. The neoprene variety that have the flat edges are best for this.
- Bring one weight upwards, towards that same shoulder, then lift (don’t swing!) the weight backwards for the tricep extension. Ensure that you only extend until your arm is parallel to the floor.
- Return to the starting position and then repeat the same movement with the other arm.
- Complete 2 sets of 10-12 reps (with 1 rep being completing the movement once on each side).
You’ll notice in the video I repeat the movement using my left side, rather than rotate back and forth between arms (which is the typical movement). I have weakness on my left side that doesn’t allow me to support all my weight with that arm, but I incorporate basic planks to still strengthen both arms while I modify movements for my physical abilities.
Please speak to your provider before starting any new exercise regimen.