Overview of the Stretch Push Up (On Risers)
The stretch push up works on push muscles in upper body such as the triceps, shoulders and chest.
Stretch push-ups increase the exercise range of motion which promotes increased muscle growth. Before progressing to more difficult varieties, it’s crucial to master the standard push up.
Instructions for the Stretch Push Up (On Risers)
- Between risers take a quadrupedal stance with your knees under your hips, toes tucked and shoulders beneath your hands.
- Step one leg at a time using one hand on each riser.Put yourself in a push up stance by keeping your elbows extended, your head neutrally positioned and facing the floor.
- Retract your shoulder blades and release your elbows to descend slowly to the ground.
- Drop till your chest makes contact with the bench.
- Use your elbows to extend and your hands to press into the ground to return to the beginning position.
- Continue till the desired number of times.
Tips for Stretch Push Ups on Risers
- Instead of forming a “T,”your arms should resemble an arrow at the bottom position.
- Imagine the pushup as a moving plank, and throughout the exercise your spine should remain rigid.
- To keep the rib cage neutral, brace your core and squeeze your glutes before falling.
- Don not look forward and maintain a downturned chin.
- When doing the exercise, attempt to press your thumbs together to better engage the pecs.
- Instead of cocking your head forward, make sure your nose and chest contact at the same time.
- You might want to try getting as far away from the ground as you can.
- At the peak of the repetition make sure to push into the floor all the way and let your shoulder blades slide across your ribs.
- Most people don not get the full benefits of repetition because they stop too soon.
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