Enhance Chest and Arm Strength with Bottom Up Push Ups

Bottom Up Push ups

Rep Range

10-20

Hints

Begin in a push-up position with hands shoulder-width or slightly wider. Lower yourself until your torso gently touches the ground. Release your hands momentarily from the ground, then place them back and push up to the starting position.

Common Mistakes

Ensure your hips don't sag or elevate too high during the movement. Maintain a straight line from head to heels. Don't slam your body onto the ground; control the descent.

Breathing

Inhale as you lower yourself, exhale when pushing up to the starting position.

Muscle Focus

Primary Muscles

Middle Chest

Secondary Muscles

Upper Chest, Lower Chest, Shoulders, Triceps, Core, Serratus Anterior

Tertiary Muscles

Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae, Lower Body