Travel Chest Part 2

Floor Triceps & Core 

In this excellent video  Dr. Kirstie Ennis demonstrates several arm exercises perfect for seniors -- with just a set of dumbbells. Please pay special attention to her technique for the Skullcrusher. Watch at the 2:45 mark for the Skullcrusher form, and specifically at 2:58 where she adds a glute bridge. This optional move turns a simple arm exercise into a full-body stabilizer—perfect for a hotel room with no bench.

• Phase:  OWN

• Key Takeaway: You can build your core stability while building tricep strength. 

The Total Hardware Stabilizer  

Massy Arias is a master of functional movement, and this video is a deep dive into the "why" behind the pushup. She reinforces the idea that your body is a single machine—not just a collection of parts. At 4:51, she provides an excellent breakdown of how to establish "Day 1" form. Use her progressions to track your improvement and adjust the difficulty as your "Hardware" gets stronger. 

• Phase:  TRACK & ADJUST 

• Key Takeaway: Start exactly where you are and build gradually as you gain strength. For a "Vault-style" challenge, check out her work on the BOSU ball at 1:55—you know I’m a huge advocate for the BOSU to build that deep stability. 

Denise Austin (The Longevity Legend) 

In about a minute, Denise Austin shows us "absolute essentials" of a pushup. She provides a beginner-to-advanced roadmap that is perfect for a senior looking to build strength without a gym. At 0:42, she shows exactly where your hands should land—right under the shoulders 

• Phase: TRACK & ADJUST 

• Key Takeaway: It's OK to start on your knees!  Plus, watch at the 0:48 mark to see her tip on putting your hells back. 

The Progressive Masterclass 

Coach Ty  is a master of the "No-Ego" workout. He specializes in breaking down complex movements into simple, actionable steps. In this video, he shows how the pushup can be a part of a lifelong journey.  Watch from the 0:32 mark for the next four minutes. He works with a partner to demonstrate perfect hand placement, back alignment, and knee position. An awesome "Starter Manual".

• Phase: TRACK & ADJUST

• Key Takeaway: When you are more advanced, review from 6:24 through 8:15. He shows how to use a weight plate and a resistance band to safely increase the load. It’s the perfect way to "overdrive" your strength once you’ve mastered the bodyweight basics. 

The Eccentric Tricep Build 

I  look to Jeff Cavaliere when I'm trying to hone my technique in an exercise.  Check out the Lying Dumbbell Extension - a precision version of the Skullcrusher. At 3:59, Jeff shows the "Long Head" stretch. By bringing the dumbbells further back past the head (rather than just to the forehead), you put the triceps under maximum tension.

• Phase:OWN

• Key Takeaway: At 4:46, he explains the Eccentric Twist. He demonstrates how to focus on the slow, controlled lowering of the weight. 

Fort Knox Fun (?)

Here's a cute clip from my alma mater Fort Knox.  Blink and you'll miss it, but there's good form pushups here 0:59.  I learned the pushup at Fort Knox in the early 80s during my Tanker training. 

• Phase: ADJUST

• Key Takeaway: Seeing these WWII-era standards at Knox reminds me that the basics are still the most effective tools we have. If it was good enough for the greatest generation, it’s good enough for us seniors on the road today.