How To Do Russian Push Ups
Russian Push Ups are a challenging variation of the traditional push-up that targets the chest, shoulders, and triceps while also engaging the core. This exercise requires proper form to maximize effectiveness and minimize the risk of injury.
Step-by-Step Guide to Properly Execute Russian Push Ups
Starting Position
Begin in a standard push-up position with your hands placed slightly wider than shoulder-width apart. Your feet should be together, and your body should form a straight line from head to heels. Engage your core and keep your back flat.
Lowering Phase
Bend your elbows to lower your body towards the ground. As you descend, shift your weight forward slightly, allowing your chest to move past your hands. Keep your elbows at about a 45-degree angle to your body.
Pushing Up
Push through your palms to raise your body back to the starting position. Focus on engaging your chest and triceps as you lift. Maintain a straight line from your head to your heels throughout the movement.
Finishing Position
Return to the starting position and ensure your body remains straight. Take a moment to reset your form before beginning the next repetition. Keep your core engaged and avoid sagging your hips.
Russian Push Ups Workout Plan for All Levels
- Beginner: 3 sets of 5-8 reps, 1-2 minutes rest, 2 times per week.
- Intermediate: 4 sets of 8-12 reps, 1 minute rest, 3 times per week.
- Advanced: 5 sets of 12-15 reps, 30-45 seconds rest, 4 times per week.
What Are The Benefits Of Russian Push Ups
- Strengthens the chest, shoulders, and triceps.
- Improves core stability and strength.
- Increases overall upper body endurance.
- Builds functional strength for other push-up variations.
Common Mistakes to Avoid
- Letting hips sag: Keep your body in a straight line.
- Flaring elbows out too wide: Keep elbows at a 45-degree angle.
- Not engaging the core: Maintain core tension throughout the movement.
- Rushing through reps: Focus on controlled movements for better form.
Similar Exercises To Try For Your Workout.
FAQ About Russian Push Ups
Russian push-ups are great for building strength and stability. They work your chest, shoulders, triceps, and core. This exercise also improves your balance and coordination. By using your body weight, you can increase muscle endurance. Plus, they help with flexibility in your shoulders and wrists. Overall, Russian push-ups are an effective way to enhance your upper body strength.
To do Russian push-ups, start in a plank position with your hands wider than shoulder-width. Lower your body down while bending your elbows out to the sides. Keep your back straight and core tight. As you push back up, shift your weight forward slightly. This targets your chest and shoulders more. Aim for 3 sets of 5-10 reps, resting in between. Focus on form to avoid injury.
When doing Russian push-ups, avoid these mistakes: 1. Letting your hips sag or rise too high. Keep your body straight.2. Not going low enough. Lower your chest close to the ground.3. Failing to engage your core. Keep your stomach tight for stability.4. Rushing through the movement. Focus on control and form.5. Neglecting your breathing. Inhale as you lower and exhale as you push up.
Yes, Russian push-ups can help improve your overall strength. They target your chest, shoulders, triceps, and core. By doing them regularly, you build muscle and increase endurance. This exercise also engages your stabilizing muscles, which helps with balance and coordination. As you get stronger, you may find it easier to perform other exercises too.
