MotionVertical Push

Type of exerciseCompound

Muscles usedShoulders, Triceps, abs

Difficulty

Variation of the classic pump, it allows to better perform the movement if you are beginner.

RESPECT THE INSTRUCTIONS FOR DROP SET PUSH UPS

  • 1. Put yourself in the plank position on the ground and on the tip of the feet, the body parallel to the ground.
  • 2. Place your hands under the shoulders then spread them outward.
  • 3. Stay sheathed, align the shoulders, pelvis, knees and ankles on the same axis.
  • 4. Inhale deeply and slowly lower your whole body just above the ground. The chest may touch the ground slightly.
  • 5. Return to the initial position by pushing in the palms of your hands and straining your elbows.
  • 6. Continue your series by repeating the movement.

MASTER MORE THE DROP SET PUSH UPS WITH THESE TECHNIQUES, TIPS AND ADVICE

  • 1. Assess the spread of the hands according to your possibilities. The further apart they are, the more they will work outside the pectorals and the anterior deltoids.
  • 2. Keep your hands at shoulder height or below this level.
  • 3. Perform a full amplitude motion to get a better beam job.
  • 4. Contract the glutes to stabilize the pelvis. The pelvis is aligned with the shoulders and the knee-ankle axis over the entire exercise.
  • 5. Tighten the shoulder blades on the way down and do not accentuate the arch of the back.
  • 6. Vary the speed of movement according to the sessions for muscle fibers.
  • 7. Finish on the knees rather than give up the series.

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