{"id":43191,"date":"2018-07-19T03:00:33","date_gmt":"2018-07-19T01:00:33","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/tutorial-inverted-push-up\/"},"modified":"2018-07-19T03:00:33","modified_gmt":"2018-07-19T01:00:33","slug":"tutorial-inverted-push-up","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/tutorial-inverted-push-up\/","title":{"rendered":"Tutorial: Inverted Push Up"},"content":{"rendered":"

The inverted push up<\/a><\/span> is a functional exercise<\/strong> performed on the natural movement pillars of pushing and pulling.<\/strong><\/p>\n

It is a demanding exercise performed with suspended bar support, increasing the difficulty level of a regular push-up. This is a push exercise that strengthens your chest and arms and mobilizes the trunk with great stabilization<\/strong> at the same time. The controlled descending and rising motion demands contracting chest and arms structure, but also glutes and core, similarly to a plank.<\/p>\n

Executing an inverted push up you can activate all the muscles of chest and arms, creating more coordination on your whole body. In this exercise you can associate upper-body strength and scapular stabilization, to trunk power strength that occurs when you extend your arms. This total combination generates a great functional movement training of pushing-pulling.<\/p>\n

Pushing involves basic reflexes such as those we use to move away from a threat and\/or the principle of a throwing movement. We can use this action daily to put something on a higher shelve, to push the supermarket trolley, to pass a baseball ball.<\/strong><\/p>\n

By extending the arms and moving your trunk away from the floor, you generate a push pattern that involves chest strength and arms strength (anterior deltoid and triceps).<\/p>\n

WHAT<\/h2>\n
    \n
  • Inverted push up is a functional exercise performed on pushing and pulling pillar combined with scapular stabilization.<\/li>\n
  • Strengthens your chest and arms and stabilizes the trunk.<\/li>\n
  • Generates great core strength.<\/li>\n<\/ul>\n

    HOW<\/h2>\n
      \n
    • With the bar suspended by the strips, on the fourth level, counting from the bottom, put both feet over the bar.<\/li>\n
    • Lay down on the floor, with the face down with your hands at the width of your shoulders and your elbows extended.<\/li>\n
    • Try to maintain your trunk as a plank, with scapular stabilization.<\/li>\n
    • Activate your abs and glutes to stabilize the hip.<\/li>\n
    • Bent your arms with the elbows pointed out side, until your head gets closer to the floor.<\/li>\n
    • Turn to starting position, extending the arms and stabilizing the scapula and hip.<\/li>\n<\/ul>\n

      WHY<\/h2>\n
        \n
      • Increases functional strength and mobility in a full body activation mode.<\/li>\n
      • Activates the core.<\/li>\n
      • Improves coordination.<\/li>\n
      • Stabilizes joints.<\/li>\n<\/ul>\n