A long-lever bodyweight push-up with the hands extended well in front of the shoulders. This arm position increases the demand on the trunk and shoulder muscles while the chest and upper body lift the torso from the floor.
Lie face down with your arms extended well in front of your shoulders and your palms on the floor.
Straighten your legs, tuck your toes under, and brace your abdomen and glutes.
Press through your palms and toes to raise your torso while keeping your arms extended forward.
Lift your chest and hips together without sagging through your lower back or lifting your palms off the floor.
Lower your body slowly to the starting position and repeat without jerking.
Keep your abdomen and glutes engaged during both the lift and the return.
Look toward the floor without tipping your head back.
Keep your palms in the same position throughout each repetition.
Exhale as you lift and inhale as you lower.
Use only a range you can control without pain or loss of trunk position.
Bringing a knee toward an elbow, which changes the exercise into a different push-up variation.
Pushing explosively and lifting the hands off the floor.
Letting the lower back sag or lifting the hips separately from the chest.
Moving the palms under the shoulders and turning the movement into a conventional push-up.
Loading…