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Push-up And Adduction

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Exercise Profile

Primary muscles:

Chest, Adductor

Secondary muscles:

Shoulders, Triceps

Equipment:

Bodyweight

Difficulty:

Intermediate

Push-up And Adduction Overview

The Push-up and adduction workout primarily engages the chest and adductor muscles using bodyweight.

While other muscles may be involved, the focus is on these primary muscle groups.

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Push-up And Adduction Instructions

  1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
  2. Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your body.
  3. Push through your palms and straighten your arms to return to the starting position.
  4. From the high plank position, lift your right leg off the ground and bring your knee towards your right elbow.
  5. Extend your right leg back to the starting position and repeat the push-up, then repeat the leg lift and knee-to-elbow movement with your left leg.

Push-up And Adduction Tips

  1. Start with a proper warm-up to activate your chest and adductor muscles.
  2. Position your hands slightly wider than shoulder-width apart to target your chest more effectively.
  3. Engage your core and squeeze your glutes to maintain a straight line from head to toe.
  4. Lower your body slowly, keeping your elbows close to your sides for better chest engagement.
  5. As you push back up, focus on pushing through your chest muscles rather than just your arms.
  6. To engage your adductors, squeeze your inner thighs together throughout the entire movement.
  7. Remember to breathe properly, inhaling on the way down and exhaling as you push up.

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