Push-up ► narrow push up

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

Individual work

Duration (mm:ss)
00:00
Topic description

Bend and stretch your arms in the push-up position (lower and raise your upper body). In the deep push-up position, the elbows are at the side of the body (no outward movement of the elbows).

Attention:
No hollow back and the elbows bent at an angle of approx. 45° from the upper body ("A" shape with the arms). The shoulders are fixed and pulled down towards the hips.

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

Harden:
Additional weight (on your back); place your legs on a raised surface; unstable surface for your arms and/or legs; try out push-up variations (e.g. clapping your hands).: clap your hands, one-arm, "crab", "spartan", "superman", "leg flag", "aztec" or "shaolin" push-ups).

Variant:
Vary the position of the hands/arms (e.g.: wide, narrow, together).

Material

1 weight vest/weight disc/sandbag/fighting backpack ► Make the exercise more difficult (additional weight)
1 ball/1-2 balance cushion/balance board ► Make the exercise more difficult (unstable base)
1 raised base ► Make the exercise easier or more difficult (position)

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