Instructions:
- 1Lie down on your back with your knees bent and feet on the floor.
- 2Open your arms wide, and bend your elbows so that your forearms come perpendicular to the floor.
- 3Raise your back off the floor by pressing your elbows against the floor.
- 4Return to the initial position and repeat.
Tips:
- Keep your heels at a distance from your hips.
- DonÆt lift your hips from the ground while raising your back.
- Maintain a smooth breathing pattern.
Supine Push Up: A Comprehensive Guide
The supine push up is an excellent exercise that targets multiple muscle groups while providing a unique twist on the traditional push-up. This movement is also known as the supine press up and can be an effective addition to your fitness routine.
Muscles Worked
When performing the supine push up, you engage primarily your chest, shoulders, and triceps. Additionally, your core muscles are activated to help stabilize your body throughout the exercise. This makes it a versatile choice for those looking to enhance upper body strength.
How to Perform a Supine Push Up
To execute the supine push up:
- Lie on your back on the ground with your feet flat and knees bent.
- Place your hands under your shoulders with palms facing down.
- Engage your core and press your hands into the ground to lift your torso off the ground.
- Lower your torso back to the starting position with control.
Supine Push Up Alternatives
If you are looking for alternatives to the supine push up, consider trying the traditional prone push up or the prone push up test. Both variations focus on similar muscle groups but shift the body’s orientation and engagement mechanics.
Tips for Success
- Start with a modified version if needed, focusing on form before adding intensity.
- Incorporate a supine push up gif into your routine for visual guidance on proper form.
- Engage your core throughout the movement to maximize effectiveness and prevent injury.
The supine push up can be a great addition to any workout. By including this exercise in your routine, you can build strength in your upper body while also working your core. Whether you refer to it as the supine push up or the supine press up, this exercise offers a unique challenge. Happy exercising!