Difficulty level: Advanced
Target Muscle: Chest
Equipment: Bodyweight
Instructions for proper form
Start in a prone position with your hands placed flat on the ground slightly wider than shoulder-width apart. Lean forward, turning your hands outward to engage your shoulders and core. Lower your body by bending your elbows, keeping them close to your sides, while maintaining a straight line from head to heels. Push back up, using your palms to lift your body off the ground while keeping your body stable and aligned.
Common mistakes to avoid
Avoid letting your hips sag or rise too high; maintain a rigid body line. Don’t spread your elbows too wide or flaring them out, which can put stress on your shoulders. Ensure your wrists are aligned with your elbows to prevent strain.
Benefits
Specific benefits of the exercise
Strengthens the pectorals, deltoids, and triceps while also engaging the core for balance and stability. Enhances upper body strength and helps in developing control over body weight.
Expected results and timeframe
With consistent practice, you can expect increased upper body strength, improved muscle definition in the chest and shoulders, and enhanced stability within 4-6 weeks..
Who this exercise is best for
This exercise is best for advanced fitness enthusiasts who have a solid foundation in bodyweight training and are looking to further enhance their pushing strength and muscle control.
Scientific studies supporting its effectiveness
Studies on bodyweight exercises illustrate their benefits in building functional strength, with particular emphasis on compound movements like push-ups. The Journal of Strength and Conditioning Research indicates that variations of push-ups can effectively target muscle hypertrophy.
Variations
Beginner modifications
Knee push-ups or incline push-ups using a stable surface (e.g., bench or wall) can serve as effective modifications for beginners.
Advanced progressions
Progress to archer push-ups or planche push-ups, which require greater strength, balance, and skill.
Integrations
Complementary exercises
Incorporate exercises like dips, pull-ups, and stability ball push-ups to maximize upper body strength training.
Super set recommendations
Pair with bodyweight tricep dips or diamond push-ups for a super-set that targets the chest and triceps effectively.
Sample workout routines
Incorporate in a circuit routine including exercises like burpees, plyometric push-ups, and chin-ups for a full-body intense workout.
Exercise combinations
Combine with core stability exercises such as planks and hanging leg raises to enhance overall strength and stability.
Best time to do this exercise in your workout
Best performed earlier in your workout when your muscles are fresh, ideally within a strength training circuit.