Execution
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1
Begin on your knees with your hands flat on the floor, slightly wider than shoulder-width apart.
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2
Make sure your back is straight and your abdominal muscles are engaged.
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3
Slowly lower yourself into a push-up, keeping your elbows close to your body.
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4
Push yourself back up to the starting position.
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5
When you are at the top, lift one hand off the floor and pull it toward your side as if performing a rowing movement.
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6
Place your hand back on the floor and repeat the push-up, followed by the rowing movement with the other hand.
Benefits
The combination of push-ups and rowing movements increases the intensity, causing you to burn more calories and improve your muscle strength. It also helps improve your posture and stability by emphasizing core stability.
Common Mistakes
- ! Moving through the exercises too quickly. Focus on the quality of each repetition.
- ! Allowing your back to sag. Keep your core engaged to maintain a straight back.
- ! Keeping your elbows too far from your body during the push-up. This can lead to shoulder strain.
Targeted Muscles
This exercise targets the chest muscles, triceps, shoulders, and the muscles in your back. It is also an excellent exercise for your core, as you must keep it constantly engaged to maintain your balance.
Possible Alternatives
To increase the intensity, you can wear a weighted vest. For beginners, the exercise can be simplified by performing the push-up without the rowing movement or by doing the push-ups against an elevated surface to reduce the pressure on the arms and shoulders.
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