This exercise involves performing a push up with a greater range of motion, lowering the chest closer to the ground and engaging the triceps and chest muscles more intensely. It is a challenging variation of the traditional push up that requires strength and control.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens chest, triceps, and shoulders
- Improves core stability and balance
- Increases upper body endurance
- Engages multiple muscle groups for a full body workout
- Can be modified for different fitness levels
How to perform
- Start in a plank position with your hands slightly wider than shoulder-width apart and your feet together.
- Lower your body towards the ground, keeping your elbows close to your sides.
- As you lower your body, push your chest forward and down towards the ground.
- Once your chest is close to the ground, push yourself back up to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Chest
Primary
Shoulder
Primary
Triceps
Primary
Abs
Secondary
Lower Back
Secondary