A push-up is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the whole body. push-up is one of the greatest general conditioning exercises for the outdoor athlete, and you can do them anywhere, no equipment required. Push-ups target the chest, shoulders, and triceps and work your core, back, and legs. They pack a serious punch for such a seemingly simple exercise. now in this blog will tell you about the extreme pushups variation that you can perform using a strong iron rod.
Great push-up form starts with a rigid plank. Your arms should be fully extended, with your hands, elbows, and shoulders all in line, and your feet should be no more than 12 inches apart—the closer together, the more difficult the push-up, because it requires more core activation for stability. Throughout the push-up movement (unless otherwise specified by a variation), your spine should be neutral, so that your body forms a straight line from your feet to the crown of your head. Remember to engage your core and thighs to keep your hips flat and level. if you are a beginner then you must perform this pushups variation under the guidance of your trainer.
- Start in a standard push-up position with your feet together or no more than 12 inches apart, hands flat on the ground below your shoulders, and arms straight. Breathe in as you bend your elbows—keep them tracking back alongside your body—to lower your chest to slightly below the level of your bent elbow, and then breathe out as you push back up to the starting position for one repetition.
- now you can choose any strong iron rod to perform this pushups variation .
- tray to take support from your trainer who holds you from the back while performing this workout, as it requires lots of strength and stamina.
- Do a strict push-up, as described above holding a rod , but with your hands farther out to each side, roughly 2.5 to three feet apart (the farther apart, the more difficult). Keep your elbows tracking back throughout the movement.
When done correctly, Push–Ups work the chest and core simultaneously. Essentially, it’s a “moving plank” that stimulates the pectorals. Because of that, it’s an extremely important exercise for fat loss. There are many ways you can use the Push–Up to burn fat.