Push Up
Maintain good form. Push until failure
This natural body movement is probably the most popular calisthenic exercise, and you can do them pretty much anywhere. Drop and Give me 50!
DON'T FORGET TO WARMUP!!! (CLICK HERE)
Knees on Ground
![Picture](/uploads/8/7/6/2/8762506/8817837.jpg)
Knee push ups are a good progression exercise to work up into the standard push up. However, even if you can only do 5 standard push ups in a row, we advise you do those 5 until failure, rather than do 20 or 30 knee push ups. Knee push ups help develop the upper body strength necessary for push ups, while taking the abdominal hold out of the standard exercise. However, all the same rules as the standard push up apply.
To increase intensity, move your knees farther away from your hands
Muscles groups used: Pecs, Delts, Biceps, Triceps, Neck. For proper spine alignment, hold your head up or in a neutral position.
To increase intensity, move your knees farther away from your hands
Muscles groups used: Pecs, Delts, Biceps, Triceps, Neck. For proper spine alignment, hold your head up or in a neutral position.
standard on ground
![Picture](/uploads/8/7/6/2/8762506/2340670.jpg)
This natural body movement is probably the most popular calisthenic exercise, and you can do them pretty much anywhere. When doing the standard push up there a a few things that you need to be aware of:
1. Keep your head up-- helps maintain your body and spine alignment to ensure proper technique and no injuries.
2. Do not let your butt sag-- doing so decreases activation of the abs and puts negative strain on your low back.
3. Do not let your butt get too high in the air-- this positions the body so that the pecs are no longer involved in the exercise.
Muscles groups used: Pecs, Delts, Biceps, Triceps, Neck, Abs.
1. Keep your head up-- helps maintain your body and spine alignment to ensure proper technique and no injuries.
2. Do not let your butt sag-- doing so decreases activation of the abs and puts negative strain on your low back.
3. Do not let your butt get too high in the air-- this positions the body so that the pecs are no longer involved in the exercise.
Muscles groups used: Pecs, Delts, Biceps, Triceps, Neck, Abs.
standard on bar
![Picture](/uploads/8/7/6/2/8762506/6367962.jpg)
This advanced push up is great because it allows you to go deeper into your push-up to really activate your chest muscles. To do this exercise, get into push up position on the bar. Then, bracing your entire body as much as you can, lower your body and go as deep as possible. Return to start position to complete the rep.
Don't Forget:
1. Keep your head up-- helps maintain your body and spine alignment to ensure proper technique and no injuries.
2. Do not let your butt sag-- doing so decreases activation of the abs and puts negative strain on your low back.
Muscles groups used: Pecs, Delts, Biceps, Triceps, Neck, Abs.
Don't Forget:
1. Keep your head up-- helps maintain your body and spine alignment to ensure proper technique and no injuries.
2. Do not let your butt sag-- doing so decreases activation of the abs and puts negative strain on your low back.
Muscles groups used: Pecs, Delts, Biceps, Triceps, Neck, Abs.
Explosive Push up
![Picture](/uploads/8/7/6/2/8762506/6444297.jpg)
For the Explosive Push-Up, perform a standard push-up on the bar but explode on the way up to propel your body above the bar. The idea of the explosive push-up is to generate enough force on your way up so that you propel yourself away from the object you are pushing on.
Don't Forget:
1. Keep your head up-- helps maintain your body and spine alignment to ensure proper technique and no injuries.
2. Do not let your butt sag-- doing so decreases activation of the abs and puts negative strain on your low back.
Muscles groups used: Pecs, Delts, Biceps, Triceps, Neck, Abs.
Don't Forget:
1. Keep your head up-- helps maintain your body and spine alignment to ensure proper technique and no injuries.
2. Do not let your butt sag-- doing so decreases activation of the abs and puts negative strain on your low back.
Muscles groups used: Pecs, Delts, Biceps, Triceps, Neck, Abs.