Push-up ► push up

Topic
Power
Auxiliary means
Ohne Hilfsmittel / klassisch / eigenes Körpergewicht
Body part
Upper body
Muscle group
Brustmuskulatur, Armstrecker
Organization

Partner work

1 trainee & 1 helper ► Note change of position
(= double the time required; for lesson planner see Organisation Kraft: Info button Execution)

Duration (mm:ss)
00:00
Topic description

Trainee: From a standing position, lean with your hands on your partner's hands (strong support, good body tension), bend and stretch your arms to lower your upper body and raise it back to the starting position (push-up).
Partner: Lie on your back with your legs straight, arms stretched out and pointing upwards (holding out) to support/grip the hands of the active participant.

Attention:
Actively tense your torso (do not sag), elbows bent at approx. 45° from the upper body ("A" shape with the arms), shoulders are fixed and pressed down towards the hips.

Lighten:
Just hold the starting position; bend the arms less (barely lower the upper body).

Harden:
Hold the end position; additional weight (on the shoulders).

Variant:
The participant lying on their back becomes the exerciser by bending and stretching their arms to move their partner up and down (place their hands on their partner's chest if necessary).

Material

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

Pictures
QR-Code