Pumping: home workout for those who are good push-ups

This complex combines several types of push-ups. In some, the weight of the body is shifted to the arm, in others, the shoulders receive more load. Try the workout if you can do 15-20 classic push-ups per set.

How to do the workout

It consists of the following exercises:

1. Exit from the emphasis lying - 6 times in each direction.
2. Push-ups with arms extended forward - 6 times.
3. Indian push-ups - 8-10 times.
4. Push-ups with lowering triceps - 10 times.

Perform exercises one after the other with a rest of 60-120 seconds between them. After finishing the last, rest for a couple more minutes and start again. Complete three circles.

How to do exercises

Exit from the emphasis lying

Get into an upright position. Move your body back, bend your legs, straighten your arms from your shoulders to your hands. Swing forward again, place your left foot next to your left hand. Lift your right arm off the floor and keep it bent next to your chest.

Bring your right leg forward and straighten it. Then put it back again and return to the prone position. Repeat first, only now on the other side.

Push-up with arm extended forward

Do push-ups and hold at the bottom. Stretch one arm forward - palm should be pointing down. Put it back and straighten up. Repeat the same on the other side.

Indian push ups

Stand in an emphasis lying, then move the pelvis back and straighten your legs and arms so that the body resembles the letter "L" - this is the starting position. Keeping it, bend your arms and go to push-up top down. With your chest touching the floor, arch your back and straighten your arms, leaving your pelvis close to the floor. Return to starting position and repeat.

Triceps push-ups

Stand in an emphasis lying down, go down into a push-up and linger at the bottom point. Rock back, dropping your elbows to the floor, then push back up and finish the push-up.

Share your impressions of the training in the comments. Were you able to complete the required number of repetitions?