Power Push-Ups

Written by  //  November 7, 2013  //  Sweat Workout  //  5 Comments

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US celebrity fitness trainer and nutritionist Rachel Omolewu shows you how to take your push-ups to the next level

 

How It Works
These dynamic, multi-range push-ups target shoulders, chest, arms, abs, butt and thighs. Do 15 reps of each exercise unless stated otherwise.

Balancing Push-ups On Bosu Ball
Place your hands evenly on the sides of the ball with wrists directly below shoulders. Engage your core and perform a push up. Remember to keep your body in a straight line the entire movement.

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One-Arm Push-Up Progression
Begin in modified push-up position - wrists below shoulders, abs engaged, knees on the floor. Keep your knees slightly wider than your hips and place one hand on your side. Bend your elbows to lower to the ground. Pause, then push back up to starting position. When you can perform 12 repetitions easily, you are ready to progress to the full one arm push-up.
Add More Power! Start in standard push-up position with feet spread apart and core tight. Lift one hand off the ground. Keep your hips square with the mat as you bend your elbow to lower to the ground. (Note: The wider the knees/feet are spread apart, the easier the exercise.) Repeat eight repetitions, switch sides.

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Moving Push-Up Around The Clock
Start in standard push-up position – wrists below shoulders, legs extended and abs engaged. Move left hand to 10:00 position, right hand meets it. Lower into push-up. Move hands one at a time back to starting position. Do 1 push-up. Move hands again to 2:00 position. Push up.  Return to start. This consists of 1 repetition.

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Jumping Plyometric Push-Ups
Assume standard push-up position. Lower your chest to the ground, forcefully push off the earth to bring hands together, directly under chest.  Jump back to lower chest to the ground.

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Three-Point Push-up with Leg Lift
Begin in the standard push-up position.  Squeeze your left glute to raise your leg as you bend your elbows to lower to the ground. Push back up to the starting position and lower your leg. Perform 10 repetitions, switch legs, and repeat.

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Push-Up Jumping Jack
Start in the standard plank position with wrists directly below shoulders. Engage your core and jump feet apart and back together. To increase intensity, bend elbows and drop into a push-up every time you “jack”.
Sweat It! Repeat 12 times.

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Power Push-Ups With Bosu Ball
Firmly grip the edges of the Bosu ball, Keep your body in a straight line, bend your elbows and push off the BOSU and explode entire body into the air.  Keep your core tight the as you lift, this will help keep your body in alignment throughout the movement.

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Trainer Rachel Omolewu (www.rachelfitchic.com/about) Photography IBP Make-Up Inglot (http://inglotcosmetics.com) Clothing Lorna Jane Dubai (www.facebook.com/lornajanedubai) Shot on location at Riva Beach Club (www.riva-beach.com)

 

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