Are you looking for an excellent workout to tone your shoulders, chest, and triceps? Then try the supine push-up. This bodyweight exercise targets your upper body, emphasizing the chest.
The supine push-up is a push-up variation done best by those at intermediate fitness level, although beginners can also try it.
You can incorporate the supine push-up into your other upper-body workouts.
HOW TO DO SUPINE PUSH UP PROPERLY
- Lie on your back and bend your knees, pointing them to the ceiling and your feet flat on the floor.
- Bend your elbows and place your hands on either side of your head, keeping a soft bend in the elbow.
- Inhale, and push up to lift your head, neck, and shoulders off the ground. You can achieve this by pushing your elbows to the floor. Remember to engage your core.
- Hold for 1-3 seconds, then lower down slowly until the head, neck, and shoulders are back on the floor. Exhale. That completes one rep.
- Repeat this depending on your desired repetitions.
WHAT MUSCLES DO SUPINE PUSH UP WORK?
Supine push up target your chest, triceps, shoulders, and core.
The chest muscles handle the movement of your shoulders and arms. These muscles are essential to various basic movements, including holding up your head, reaching out and touching something, and keeping your body upright.
The stronger your chest gets, the more your upper body gets strong.
Working your chest muscles can help improve your posture and strengthen your upper body. A strong upper body helps lift heavy objects or play sports.
In addition, muscular chest muscles boost your breathing which is a plus when doing exercises. It may also help boost your overall fitness and improve your appearance by making your arms and chest look more muscular.
Shoulder muscles are responsible for nearly all the movement of your upper limbs and stability. They are the primary power behind arm motion and help stabilize your shoulder blades (scapulas).
Strong shoulders reduce discomfort by preventing dislocation and protecting bones from impact and friction.
In addition, strong shoulders can help you look great, improve your posture, and give you a better range of motion.
The triceps muscles run from the top of your shoulder to the middle of your forearm and are located on the back of your arm. The primary responsibility of the triceps muscles is to extend the elbow joint. This means straightening or extending your arm essentially. The muscles contract during this motion, and you can feel them when you flex or “make a muscle.”
The triceps are very important for strength training and compound exercises such as bench presses, pushups, and dips.
Strengthening the triceps helps increase upper-arm strength, improves joint stability, and boosts shoulder flexibility. Strong triceps also lead to better athletic performance.
Core muscles are in the center of your body and are responsible for helping you keep your balance. These muscles can be broken down into three categories:
- The ones that move your spine and stabilize your pelvis
- Those that control the movement of your legs.
- Those that are attached to your rib cage
Core muscles are responsible for stabilizing the trunk and pelvis, which allows us to make controlled movements with our limbs. They also hold the organs in place and protect them from injury.
Your core is the powerhouse of movements—it helps you walk and run, jump and climb, bend and stretch, and even sleep.
The benefits of working your core go far beyond aesthetics. You get a lot more than six-pack abs when you work your core. A strong core helps you have good posture and balanced movement, which can help prevent injury in other parts of your body. Working your core also means working your pelvic floor, improving bladder control and sexual health.
Working your core can help with digestion because it stimulates the muscles that aid in digestion. When you build strong abs, you’re also building strong back—and strong back muscles that can help you avoid injury from heavy lifting or marathon training.
SUPINE PUSH-UP BENEFITS
IT IMPROVES YOUR POSTURE
Regular supine push-ups will help improve your posture by strengthening your chest and triceps muscles. A good posture can help you stand up straighter with less effort and reduce back injuries.
STRENGTHENS AND BUILDS THE MUSCLES IN YOUR CHEST AND TRICEPS
Supine push up is great for strength training because it builds up your chest and triceps muscles. You’ll notice that when you first start doing these push-ups, you will only be able to do a few reps before feeling tired or sore. But don’t get discouraged! Keep practicing, and eventually, you’ll be able to do more reps at a time without getting tired because this exercise also improves your endurance.
IMPROVES BALANCE AND STABILITY
Doing supine push up will improve balance and stability by engaging your body’s stabilizing muscles. This is super helpful for anyone who plays sports or does physical activity outside of their regular workout routine.
INCREASES FLEXIBILITY IN YOUR SHOULDERS
When your shoulders are flexible, you increase your range of motion, boost your posture and achieve greater upper body strength. Working the shoulders reduces the risk of injuries during exercises or in everyday life.
ALTERNATIVE TO SUPINE PUSH UP
STABILITY BALL PUSH-UP
A stability ball push-up is a variation of the standard push-up but with a twist: it requires you to place your hands on a stability ball instead of the floor. It’s a push-up that strengthens and tones your chest, arms, and abs.
- Begin with your hands on a stability ball, feet planted on the ground
- Lower your body down until your chest is close to the ball
- Press back up to starting position
SUPINE PUSH-UP MISTAKES TO AVOID
MOVEMENT AT THE HIPS
The hips are one of the essential parts of this move—if they’re not locked in place while you do it, they can mess up your form. If you find yourself moving your hips during the supine push-up exercise, keep them still by tucking your tailbone in and engaging your glutes.
You’re arching your back incorrectly if you feel like you’re putting too much pressure on your lower back when doing a supine push-up. Keep your abs engaged and ensure your head isn’t too far forward or backward from your shoulders to avoid arching it.
PUTTING A STRAIN ON YOUR NECK
You might be doing this workout incorrectly if your neck is uncomfortable. Ensure your head is properly aligned with your spine and that you are not straining or trying to turn your head.[related_posts_by_tax posts_per_page="4"]