exercises

Commando & Push-Up

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How to: Commando & Push-Up

Primary Muscles Used:Chest, Abs, Pecs, Transverse Abdominis, Triceps

Exercise Families:Horizontal Push, Trunk Anti-Extension

Trainer:Kayla Itsines

  1. Start by placing your forearms (wrist to elbow) on a yoga mat and extending both of your legs behind you, resting on the balls of your feet. This is your starting position.
  2. Inhale. Exhale. Release your right forearm to place your hand firmly on the mat directly below your right shoulder and push up onto your right hand. Release your left forearm to place your hand firmly on the mat directly below your left shoulder and push up onto your left hand. Ensure that you keep your core activated to prevent your hips from swaying. This is called push-up position.
  3. Inhale. While maintaining a neutral spine, bend your elbows and lower your torso towards the mat until your arms form two 90-degree angles.
  4. Exhale. Push through your chest and extend your elbows to lift your body back into push-up position.
  5. Inhale. Release your right hand and lower your forearm to the mat, then release your left hand and lower your forearm to the mat to return to the starting position. Repeat this exercise, starting with your left arm. Continue alternating between right and left for the specified number of repetitions.

Alternative Exercises for No Equipment

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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