Push-ups are a classic bodyweight exercise for the chest. This variation uses a long theraband to create more resistance and make the exercise harder. You can do them at home or in the gym.
Exercise
Push-up
Type: Bilateral
Rest: 150s
Equipment: Fitnessband lang
Tutorial
1
Lie on your stomach on the floor. Position the Theraband so that it runs behind your upper back and hold the ends to the floor with your hands. 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 until your arms are almost fully extended. Your body should be in one line from head to heels throughout the exercise. Breathe out as you do this.
3
Lower yourself slowly and in a controlled manner until the tip of your nose touches the floor. Breathe in as you do so.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions.
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 you choose the right band for you (resistance, length).
Note: You can use the grip width to regulate the resistance of the band. If you make the band shorter, the resistance will be higher and the exercise will be harder. Long bands can also be folded in the middle to halve their length and increase the resistance.
Muscle groups
Primary
Chest
Secondary
Triceps
Shoulder (front)
Tertiary
—
Equipment
Resistance band long
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