Push-ups are a classic bodyweight exercise for the chest. It can be performed anywhere and requires no equipment. By twisting up into the side plank, the lateral core muscles are also trained.
Lie on your stomach on the floor. Stand on the tips of your toes and place your hands next to your body so that your upper arms are spread out at a 45° angle to your upper body. The thumbs point inwards and the forearms are positioned so that they are perpendicular to the floor (elbows are above your wrists). Maintain tension throughout your body.
2
Now push yourself forcefully away from the floor and turn up with your left arm until you are in side support. Your right arm is now supported on the floor and your left arm is pointing towards the ceiling. Breathe out as you do this.
3
Lower yourself slowly and in a controlled manner and turn back in with your left arm until you are back in the starting position. Breathe in as you do so.
4
One repetition with the left side has now been completed. Repeat this process alternating left and right until you have completed the specified number of repetitions with both sides.
Tip
Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you engage your chest muscles better. Also try to consciously engage your chest muscles and push less out of your arms. Maintain body tension throughout the exercise so that your body always remains in one line. Make sure that your wrists are in line with your lower arms to avoid injury. If you notice that your execution is not smooth, use a little less weight.
TIP: If it gets too light, simply strap on a rucksack (filled with books etc.).
Muscle groups
Primary
Chest
Secondary
Triceps
Shoulder (front)
Abs (lateral)
Tertiary
—
Equipment
Body weight
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