Instructions:
- 1Start in a high plank position, hands directly under the shoulders, a straight line from head to heels
- 2Perform a push-up, lowering the body to the floor
- 3Push up to the starting position
- 4Lift one hand off the ground and pull it up towards the chest, keeping the body stable
- 5Lower the hand back to the starting position and repeat with the other hand
Tips:
- Keep the hips as stable as you can when you pull your hand up to your chest
- Keep your back flat and core engaged throughout the exercise
- Avoid letting your head droop down, keep it inline with the body
- Remember to breathe properly. Exhale as you push up, inhale as you lower yourself down
Mastering the Push-up Row: A Comprehensive Guide
The push-up row is a dynamic exercise that effectively targets the back while also engaging the core and arms, making it a fantastic full-body workout. This exercise can be performed using only body weight, but incorporates optional weights like dumbbells for added resistance. The push-up row is sometimes referred to as a “renegade row,” and is a versatile addition to any fitness routine.
Muscles Worked
When you perform push-up rows, several muscle groups are activated, including:
- Latissimus dorsi
- Rhomboids
- Trapezius
- Core muscles
- Shoulders (deltoids)
Benefits of the Push-up Row
The push-up row combines two powerful exercises, offering a host of benefits:
- Strength Building: It strengthens the upper body and core.
- Improved Stability: The exercise promotes balance and stability.
- Efficiency: It saves time by working multiple muscle groups simultaneously.
- Variation: Incorporate different variations like push-up row squats for an added challenge.
How to Perform a Push-up Row
To execute a push-up row properly, follow these steps:
- Begin in a plank position, with hands placed shoulder-width apart.
- Lower your body into a push-up, keeping your core engaged.
- As you push back up, row one dumbbell towards your hip while stabilizing your body with the other arm.
- Alternate sides with each repetition.
Tips for Success
For optimal results when performing push-up rows, consider the following tips:
- Maintain Form: Keep your body in a straight line from head to heels.
- Control the Motion: Perform the row slowly to maintain balance and engage muscles effectively.
- Modify as Needed: Beginners can use their knees or do push-up rows without weights.
Conclusion
The push-up row is an exceptional exercise that can be tailored to various fitness levels. Its versatility allows you to mix it with other exercises or incorporate it into a high-intensity workout (WOD). Whether you're looking to build strength, improve stability, or simply add variety to your training routine, the push-up row is a fantastic choice that yields considerable benefits.