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Elbow Lift - Reverse Push-Up

Elbow Lift - Reverse Push-Up

The Elbow Lift, also known as the Reverse Push-Up, is a challenging exercise that targets the triceps, shoulders, and chest muscles. This exercise is a great way to strengthen and tone the upper body, especially the back of the arms. It can be performed both at home and in the gym, making it a versatile option for those looking to improve their upper body strength and definition. During an Elbow Lift, you start by lying on your back with your knees bent and feet firmly planted on the ground. Place your hands on the floor beside your shoulders, fingers pointed toward your feet. Lift your hips off the ground, engaging your glutes and core muscles. Your body should form a straight line from your shoulders to your knees. From this position, slowly bend your elbows and lower your upper body towards the floor. Be sure to keep your elbows tight to your sides throughout the movement. Pause for a moment when your elbows reach a 90-degree angle, then push through your palms to straighten your arms and lift your body back up to the starting position. The Elbow Lift can be modified by adjusting the height of your surface or using resistance bands for added intensity. It is important to maintain proper form and use controlled movements to avoid placing excessive stress on your joints. Incorporating the Elbow Lift into your workout routine can help improve upper body strength, increase muscle definition, and enhance overall functional fitness. Remember to start with lighter weights or modifications if you are new to strength training, and gradually increase the intensity as your strength and endurance improve.

Instructions

  • Start by sitting on the floor with your legs extended in front of you.
  • Place your hands on the floor behind you, shoulder-width apart and fingertips pointing towards your feet.
  • Pressing through your hands, lift your hips off the ground, coming into a reverse tabletop position.
  • Keep your arms straight and engage your core to stabilize your body.
  • Bend your elbows and lower your hips towards the ground, keeping them close to your body.
  • Pause for a moment at the bottom position, then push through your palms to straighten your arms and lift your hips back up.
  • Return to the starting position and repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise to avoid straining your shoulders and wrists.
  • Engage your core muscles for stability and to support your lower back.
  • Start with lighter weights or resistance bands if you're new to this exercise and gradually increase the intensity.
  • Don't rush the movement; focus on a controlled and slow reverse push-up while feeling the tension in your triceps and chest.
  • Remember to breathe properly throughout the exercise, inhaling during the lowering phase and exhaling during the lifting phase.
  • Before attempting this exercise, make sure you have sufficient upper body strength and consult with a fitness professional if you're unsure.
  • Combine this exercise with other upper body and core exercises to create a well-rounded strength training routine.
  • Listen to your body and take breaks or modify the movement if you experience discomfort or pain.
  • Ensure you have a stable and secure surface to perform this exercise, whether it's a mat on the floor or a sturdy bench.
  • Proper nutrition is key to seeing progress! Fuel your body with a balanced diet that includes lean protein, whole grains, fruits, and vegetables.
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