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Hand Step Drill


[Image: admin]
Submitted by : admin
Last updated : 07-05-2015

The hand step is an upper body drill that emphasizes the chest muscles. There are several adjustments/modifications that can be made to accommodate different fitness levels. For example, difficulty can be altered by simply increasing or decreasing the height of the aerobic step. Well trained athletes can perform this exercise quickly in order to build power in the upper body. Instructions: A workout mat and aerobic step are recommended. Place an aerobic step on top of a workout mat. A folded towel can also be used in place of a workout mat. Any soft surface will work. Begin in the push-up position with your body straight. Place one hand on the step. Push yourself onto the step. Your other hand should follow shortly thereafter. Next, take your lead hand and place it back down on the mat, followed by your trailing hand. The hand step pattern is always "UP UP, DOWN DOWN..." If done correctly, your lead hand will always initiate the movement going up and down the step. It is important to work each side of the body equally. So be sure to perform this exercise with alternating lead hands.

[Image: Chest]
Step : 1

Begin in push-up position, close to the step.

[Image: Chest]
Step : 2

Place one hand on step.

[Image: Chest]
Step : 3

Push up onto the step. Other hand should follow to the top of the step.

[Image: Chest]
Step : 4

Place lead hand back at starting point.

[Image: Chest]
Step : 5

End in the push-up position. Repeat the exercise several times.

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Exercise Details


Chest(view all)

Difficulty Level

The hand step is a medium difficulty exercise.

Target Muscle

Chest (pectoralis)