Legged Pushups
Reps10 times
Calories burned123 kcal
LevelBeginner
Changing duration and load is available in our application
Lie on the floor face down, palms 90 cm apart. Put your feet on the bench. Hint: the height of the bench depends on your fitness level. On an inhale, lower yourself until your chest almost touches the floor. Tightening your chest muscles, as you exhale, return to the starting position. After a second pause, repeat the movement and complete the required number of repetitions. Variations: Instead of a bench, you can use a fitball. This will make the exercise more difficult.
How to perform the exercise
10 times
123 kcal
Control your movement and do not rush.
01
Starting position
Lie face down on the floor, hands about 90 cm apart. Place your feet on a bench; bench height depends on your level.
02
Lowering
Inhale and lower yourself until your chest almost touches the floor.
03
Rising
Squeeze your chest and exhale as you return to the starting position.
04
Pause
After a one-second pause, repeat the movement.
05
Repeat
Perform the required number of reps.
06
Progression
You can use a fitball instead of a bench for a harder variation.
Variants
Beginner
Perform on your knees or with feet on a low support.
Middle
Work with your feet on a bench.
Professional
Use a fitball or add weight.
Which muscles are working
Chest and arms
Benefits of the exercise
Strength
Builds chest strength.
Balance
Improves torso control.
Simply
Adds variety to training.
Contraindications
Acute pain in the shoulders, elbows or wrists.
Recent injuries to the shoulder, elbow or wrist.
Medical prohibition of strength training.
Recommendations
Support
Make sure the bench is stable.
Torso
Keep your body straight.
Breathing
Exhale on the way up.
