Stretch Push Up (On Risers) 101 Video Tutorial
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Overview
The Stretch Push-Up (On Risers) is a bodyweight exercise that targets the chest muscles, while also engaging the abs, shoulders, and triceps as secondary muscle groups. This variation involves elevating the hands on risers, allowing for a deeper stretch in the chest at the bottom of each push-up. The movement increases the range of motion compared to standard push-ups, enhancing muscle activation and promoting flexibility in the upper body. By incorporating core stabilization, it also strengthens the abdominal muscles as you maintain control and stability throughout the exercise. This push-up variation is ideal for individuals looking to intensify their chest workout with minimal equipment.
How to Perform
Begin in a quadruped stance, positioning yourself between two risers. Place your hands on each riser, directly under your shoulders, and keep your toes tucked with your knees aligned under your hips.
Straighten each leg back one at a time to assume a full push-up position. Your body should form a straight line from head to heels, with elbows extended and your head in a neutral position, looking down at the floor.
Engage your core and slowly lower your body by drawing your shoulder blades together and bending your elbows. Keep control as you descend until your chest is level with or slightly below the risers.
Press through your palms to push your body back up to the starting position, fully extending your elbows without locking them. Maintain tension in your core and ensure your body remains straight.
Repeat for the desired number of repetitions, focusing on maintaining form throughout.
Tips
As you lower yourself, position your arms so that they form an arrow shape (with elbows angled slightly backward), rather than a wide "T" shape.
Keep your spine stable throughout the exercise, visualizing the push-up as a "moving plank." Engage your glutes and brace your abs before descending to maintain a neutral ribcage and prevent arching.
Keep your chin tucked without looking forward, keeping your neck aligned with your spine for optimal positioning.
To enhance chest engagement, imagine pressing your thumbs toward each other as you move through each repetition, which will help you activate your pectoral muscles more effectively.
Avoid letting your head jut forward; aim to have your chest and nose reach the riser simultaneously as you descend.
At the top of the movement, press yourself away from the floor with intent, fully extending your arms. Allow your shoulder blades to naturally glide around your ribcage.
Focus on completing each repetition fully; ensure you push through the floor completely rather than stopping short, as a full range of motion maximizes the benefits of the exercise.
How Not to Perform
Avoid Flaring Your Elbows: Don’t let your elbows stick out at a 90-degree angle, as this reduces chest activation and puts strain on the shoulders. Instead, keep your elbows at a 45-degree angle to your torso to protect your shoulders and engage your chest effectively.
Don’t Arch or Drop Your Lower Back: Avoid letting your hips sag or back arch, as this places stress on your lower spine and weakens core activation. Keep your abs tight and glutes engaged to maintain a straight line from your head to your heels.
Don’t Rush Through Repetitions: Performing the push-up too quickly can lead to poor form and reduced muscle engagement. Instead, move in a controlled manner, focusing on a slow descent to maximize tension in the chest and shoulders.
Avoid Lifting Your Chin or Looking Forward: Don’t crane your neck or look up, as this disrupts spinal alignment and can lead to neck strain. Keep your chin tucked and your gaze slightly down to keep your neck in line with your spine.
Don’t Forget to Engage Your Core: Neglecting core engagement can make you lose stability, shifting the load away from the chest and increasing strain on the lower back. Focus on keeping your core tight, as if bracing for a plank.
Avoid Shallow Reps: Don’t stop before reaching a full range of motion, as this limits chest activation. Lower your body until your chest is in line with or just below the risers to ensure maximum muscle engagement.
Don’t Push from the Shoulders Alone: Using only the shoulders to drive back up can strain the shoulder joints. Instead, focus on pushing through your palms, as if you’re trying to bring your hands together, to activate the chest effectively.
Avoid Locking Out the Elbows at the Top: Locking your elbows at the top can reduce tension in the chest and stress the joints. Keep a slight bend in your elbows at the top to maintain tension on the chest and triceps throughout the exercise.
Don’t Skip Full Shoulder Blade Movement: Avoid letting your shoulder blades stay pinned or static during the movement, as this can limit your range and stability. Allow your shoulder blades to retract as you lower and protract as you push up for proper shoulder engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
