Push-Backs
Push-Backs are an effective exercise for strengthening the shoulders, abs, chest, back and triceps. Doing them regularly can help improve shoulder stability, posture, and flexibility.
Benefits
- Upper Body Strength: Push-Backs target the shoulders, abs, chest, back and triceps, helping to tone and strengthen them.
- Shoulder Stability: Push-Backs place emphasis on the stabilizing muscles of the shoulders, helping to improve overall shoulder stability.
- Shoulder, Arm and Leg Flexibility: Push-Backs require a range of motion in the shoulders, arms and legs, helping to increase flexibility and mobility in these joints.
- Posture: Push-Backs help to engage and strengthen the muscles that support good posture.
Instructions
- Start in a plank position, with your hands placed slightly wider than shoulder-width apart.
- Keep your body straight, with your feet together and legs extended.
- Lower your body down until your chest touches the ground, keeping your elbows close to your sides.
- Push your body back, bending at the knees.
- Extend your knees and bring your body forward back to the starting position.
- Repeat for the desired number of repetitions.
Proper Form
- Shoulders Down: To avoid straining the neck, keep your shoulders down and away from your ears.
- Core Engaged: Engage your abs and glutes to stabilize your body and improve the overall effectiveness of the exercise.
- Arms Close to Body: Keep your arms close to your sides during the exercise to maximize the resistance on the triceps and shoulders.
- Movements Controlled: Avoid using momentum to perform the exercise. Movements should be slow and controlled.
Push-Backs are an effective exercise for improving upper body strength, posture, and flexibility. Doing them regularly strengthens the shoulders, abs, chest, back and triceps, and using proper form maximizes the benefits.
