Push-up ► push up

Individual work

Push-up position with your arms supported on the tyre, bend and stretch your arms (lower and raise your upper body).

Attention:
Do not let your hips sag, actively tense your torso (no hollow back), elbows bent at an angle of approx. 45° from your upper body ("A" shape with your arms), keep your shoulders fixed and press down towards your hips.

Lighten:
Place your knees on the floor (feet held high); lower your upper body less (arms barely bent).

Harder:
Place your feet on a tyre or helmet; arms supported on a helmet (tight push-ups); additional weight (on your back); unstable support for your arms and/or legs.

Variation:
Vary the position of your hands (e.g.: wide, narrow, together).

1 tyre (DURO) ► make the exercise easier or more difficult (leg position)
1 helmet ► make the exercise more difficult (arm/leg position)
1 weight vest/weight disc/sandbag/fighting rucksack ► make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/balance board ► make the exercise more difficult (unstable surface)