Push Up Series

The Push-Up Series is a variation of the classic push-up with several sequences and variations that target different muscle groups. This series helps to strengthen the chest , shoulders , triceps , core , while improving stability and endurance. The exercise is suitable for those who want to intensify their upper body training and challenge their body weight strength.

Correct Technique and Form

Follow these steps to perform the Push-Up Series correctly:

  1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
  2. Slowly lower your body toward the floor by bending your elbows, keeping your elbows close to your body to activate your chest and triceps muscles.
  3. Press up to the starting position and continue with different variations such as wide push-up, narrow push-up, and oblique push-ups to target different muscles.
  4. Keep the core engaged and the back straight throughout the exercise.

Repeat each variation in the series 8-10 times for a challenging upper body workout.

Video Demonstration

Watch this video for a demonstration of the Push-Up Series and the different variations you can include in your workout:

Common Errors

To ensure proper execution of the Push-Up Series, avoid these mistakes:

  • Poor posture : Avoid letting the hip hang or stick up. Make sure the body is in a straight line to properly activate the core muscles.
  • Elbows out to the sides : Keep the elbows closer to the body to reduce the strain on the shoulders and avoid injury.
  • Lack of depth : Lower your body completely so that your chest almost touches the floor to get full range of motion and maximize muscle activation.

Variations and Modifications

The Push-Up Series can be adapted to different levels and goals:

  • Beginner: Perform push-ups on your knees or against a wall to reduce stress and improve technique.
  • Practice: Try explosive push-ups or "clap push-ups" to further challenge strength and explosiveness.
  • Hand placement: Vary the hand placement - wide push-up for more chest activation and narrow push-up to focus on the triceps.

Number of Repetitions and Sets

For a complete Push-Up Series workout, perform 3 sets of 8-12 repetitions of each variation. Adjust the number of repetitions depending on your strength and endurance.

Breathing technique

Remember to focus on correct breathing :

  • Inhale as you lower your body towards the floor.
  • Exhale as you push the body back up to the starting position.
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