Full-plank push-ups
About this exercise
"Full-plank push-ups" targets the Apá muscle group, suitable for beginners. The main load falls on: Front, Middle, Triceps. Equipment needed: Bodyweight.
Description
An exercise that combines the classic plank and push-ups, performed with a transition from a position on the forearms to a focus on straight arms. It strengthens the pectoral muscles, shoulders, triceps and core muscles, develops endurance, body stability and body control.
Instructions
Starting position: Stand at point blank range with your arms on the floor slightly wider than your shoulders. The palms are positioned approximately under the shoulders. The body forms a straight line from the head to the heels. Legs are straight, feet together or slightly wider. Tighten your abs, buttocks, and leg muscles. Accomplishment: As you inhale, slowly bend your arms and lower your chest down. Keep your elbows pointing back and slightly to the sides, at about a 30-45° angle to the body. Lower yourself to a comfortable depth, keeping your body straight. As you exhale, push off from the floor with your palms. Straighten your arms completely, but don't "snap" your elbows. Repeat the movement.
Muscles worked
Primary
Secondary
