Wednesday, November 29, 2023

Hands-elevated push-up

BeginnerHands-elevated push-up

The hands-elevated push-up is a twist on the traditional push-up exercise, where your hands are placed on a bench or elevated surface instead of the floor. This allows for extra support, making the exercise less strenuous than the traditional push-up. The benefit of this variation is that it puts more emphasis on the triceps, making it an ideal exercise for those looking to target this muscle group. It can be used as a substitute for floor push-ups or as a mechanical dropset after maxing out on floor push-ups. This variation of the push-up can be a great way to add some variety to your workout routine. It can also be a great option for beginners who are just starting out on their fitness journey and are not yet ready for the intensity of the traditional push-up. For more experienced exercisers, it can be used as a way to increase the intensity of their workouts. By using the hands-elevated push-up, you can push yourself to the next level and work your triceps more intensely than with the traditional push-up. The hands-elevated push-up is a versatile exercise that can be used in a variety of ways. It can be used as a substitute for floor push-ups or as a mechanical dropset after maxing out on floor push-ups. It's also great for beginners who are just starting out on their fitness journey and for more experienced exercisers who are looking to increase the intensity of their workouts. No matter what your fitness level is, the hands-elevated push-up is a great way to get the most out of your exercise routine.
Type:
Strength
Muscles Used:
Chest
Level:
Beginner
Equipment:
Body Only

Benefits Of This Exercise

  • The hands-elevated push-up is a versatile exercise that can be used in a variety of ways, such as a substitute for floor push-ups or as a mechanical dropset after maxing out on floor push-ups.
  • It is great for beginners who are just starting out on their fitness journey, as well as for more experienced exercisers looking to increase the intensity of their workouts.
  • This variation increases the intensity of a workout and puts more emphasis on the triceps, making it an ideal exercise for those looking to target this muscle group.
  • The hands-elevated push-up is an effective exercise to build size and strength in the triceps and chest muscles.
  • It is also great for burn-out sets at the end of a chest or triceps workout.

Step by Step Instructions For Hands-elevated push-up

  1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  2. Place your hands on the bar, with your hands about shoulder width apart.
  3. Position your feet back from the bar with arms and body straight. This will be your starting position.
  4. Keeping your body straight, lower your chest to the bar by bending the arms.
  5. Return to the starting position by extending the elbows, pressing yourself back up.

Warm Up Tips

  1. Start by standing facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  2. Place your hands on the bar, with your hands about shoulder width apart.
  3. Position your feet back from the bar with arms and body straight. This will be your starting position.
  4. Lower your chest to the bar by bending the arms, while keeping your body straight.
  5. Return to the starting position by extending the elbows and pressing yourself back up.

Here are some warm-up tips for the hands-elevated push-up exercise:

  1. Start with some light cardio exercises, such as jogging or jumping jacks, to get your heart rate up and warm up your muscles.
  2. Perform some dynamic stretches, focusing on the muscles in your chest, arms, and shoulders. This will help improve your range of motion and prevent injury.
  3. Do a few sets of regular push-ups on the floor to warm up your chest and triceps. This will prepare your muscles for the hands-elevated push-up.
  4. Gradually increase the height of the elevated surface as you warm up. Start with a low bench or platform and gradually work your way up to a higher surface.
  5. Take breaks between sets and stretch your chest, arms, and shoulders to prevent muscle tightness and improve flexibility.

Hands-elevated push-up Safety Tips

  1. Choose a sturdy and stable elevated surface, such as a bench or a Smith machine bar, to perform the hands-elevated push-up.
  2. Ensure that the elevated surface is at an appropriate height for your fitness level. It should be challenging but not too high that it compromises your form.
  3. Place your hands on the bar or surface with your hands about shoulder-width apart. This will help maintain proper alignment and engage the correct muscle groups.
  4. Position your feet back from the bar and keep your arms and body straight. This will be your starting position.
  5. Engage your core muscles and keep your body straight throughout the exercise. Avoid arching your back or letting your hips sag.
  6. Lower your chest towards the bar by bending your arms. Keep your elbows close to your body to target the triceps effectively.
  7. Exhale as you push yourself back up to the starting position by extending your elbows. This completes one repetition.
  8. Start with a manageable number of repetitions and gradually increase as you build strength and endurance.
  9. If you experience any pain or discomfort, stop the exercise immediately and consult a fitness professional.
  10. Remember to warm up before performing the hands-elevated push-up and stretch afterwards to prevent injury and promote flexibility.

Incorporating Into Other Workouts

One way to incorporate the hands-elevated push-up into workouts is to use it as a substitute for floor push-ups. Instead of performing traditional push-ups on the floor, place your hands on a bench or elevated surface at an appropriate height. This variation allows for extra support, making the exercise less strenuous than the traditional push-up. It also puts more emphasis on the triceps, making it an ideal exercise for targeting this muscle group. Another way to incorporate the hands-elevated push-up is to use it as a mechanical dropset after maxing out on floor push-ups. Once you reach failure with floor push-ups, immediately transition to the hands-elevated push-up. This variation will provide a new challenge and allow you to continue working your triceps and chest muscles. Additionally, the hands-elevated push-up can be used as a burn-out set at the end of a chest or triceps workout. After completing your regular chest or triceps exercises, perform a set of hands-elevated push-ups to fatigue your muscles even further. Whether you are a beginner or an experienced exerciser, the hands-elevated push-up can be beneficial. Beginners can use this variation to gradually build strength and work their way up to traditional push-ups. More experienced exercisers can use it to increase the intensity of their workouts and target their triceps more intensely. To perform the hands-elevated push-up, follow these steps: 1. Stand facing a Smith machine bar or sturdy

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