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While many exercises focus on lifting external weights, pushups target your ability to press your body off the ground, challenging the chest, shoulders, triceps, and core.
Add chest size, muscle, and strength with a series of pushup variations in this at-home, no-gear, no-equipment workout from Ebenezer Samuel, C.S.C.S.
As doing 10 pushups a day becomes easier for you, Ungar says that adding more reps can have a particularly important benefit: lowering the risk of heart disease.
360 push-ups. The 360 push-up is a variation of the superman push-up where one rotates 360 degrees while in the air. [27] Falling and explosive rebound push-ups Here one falls to the ground from standing position and then using an explosive push-up gets back to standing position. [28]
Major variants: reverse ~ (curling the pelvis towards the shoulders), twisting ~ or side ~ (lifting one shoulder at a time; emphasis is on the obliques), cable ~ (pulling down on a cable machine while kneeling), sit-up ~ (have [chest] touch your knees), vertical crunch (propping up to dangle legs and pulling knees to the [ chest] or keeping ...
Deep or Atlas pushups use the triceps and chest more thoroughly than standard pushups. The knee raise exercise will work the lower abdominals, and can also work the obliques (see abdominal external oblique muscle and abdominal internal oblique muscle) if one twists the torso during the exercise.
Holding a plank in pushup position will help you develop the core strength needed for a regular pushup. Get into plank position with your palms on the mat and your arms and legs straight. Hold for ...
“A proper pushup is not just going down halfway and coming up a little bit—it's fully lowering your chest to an inch from the ground, and then being able to drive all the way up.”