Push Up to Side Plank
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General info
Push Up to Side Plank video
How to perform exercise
- Примите положение упора лежа, поставьте руки примерно на ширине плеч.
- Отожмитесь. При этом не прогибайтесь, держите спину прямой.
- Оттолкнитесь от пола и перевернитесь на левый бок, а правую руку поднимите к потолку. Удерживайте свой вес.
- Опустите руку на пол, еще раз отожмитесь и повернитесь, но уже в другую сторону.
- Повторите серию не менее 10 раз, при этом чередуйте стороны.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Chest, and auxiliary muscles: Shoulders, Abs
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Push Up to Side Plank» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Push Up to Side Plank
Author: AtletIQ: on
Push Up to Side Plank — The benefits of exercise, how to properly perform and how many sets to do..
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