VIDEO EXERCISES: PUSH UP GAIN

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The Push Up Gain intensifies your push-ups and core-training exercises. Domyos offers you video exercises produced and commentated in partnership with Domyos Club sports coaches. Effective work-outs for your triceps, pectorals and shoulders, as well as involving abs/core toning. Discover the Domyos video exercises for a good work-out with your Push Up Gain.

 

An effective work-out session should last a total of between 30 and 45 minutes, depending on your level. The main aim of these exercises is to increase your muscular endurance. Work on them in blocks, enabling you to alternate the muscles used.

 

Safety tips:

Keep your back straight during all the exercises. Do this by focusing on a specific point that enables you to keep your vertebrae well aligned. Keep your abs/core toned, and breathe regularly and freely during the exercises.

 

Exercise video nbr1: push-ups with support

 

  • Difficulty: level 1

 

  • Muscles worked: pectorals, shoulders, abdominals, triceps

 

  • Performing the exercise: starting position with your knees and toes touching the floor. Grip the Push Up Gain and place your hands shoulder-width apart. Look ahead of you into the distance. Once your position is stable, bend your arms until your pectorals brush against the floor. Then come back to your original position.

 

  • Breathing: breathe in when you bend your arms, and breathe in when you stretch them out.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr2: spiderman push-ups

 

  • Difficulty: levels 1-2

 

  • Muscles worked: pectorals, shoulders, abdominals, triceps, back

 

  • Performing the exercise: starting position with your torso pointing towards the floor and your legs outstretched, with only your toes touching the floor. Grip the Push Up Gain and put your hands at pectoral level, about a metre apart. Look ahead of you into the distance. Once your position is stable, bend your arms until your pectorals brush against the floor. You should feel your shoulder blades coming together. Then come back to your original position.

 

  • Breathing: breathe in when you bend your arms, and breathe in when you stretch them out.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr3: side core training

 

  • Difficulty: levels 1-2

 

  • Muscles worked: obliques

 

  • Performing the exercise: Grip the Push Up Gain firmly with your right hand. Stretch out your right arm, your torso perpendicular to the floor. Hold your left arm above your head to improve your balance. Only the right sides of your feet are touching the floor. Once your position is stable, limit your movement as much as possible.

 

  • Breathing: breathe in normally at a regular rhythm, and pull in your stomach as much as possible when you breathe out.

 

  • Repetitions: 3 to 6 times for 30 seconds, switching sides for each series, with a 30-second recovery period between each series.

 

Exercise video nbr4: push-ups with low down hands

 

  • Difficulty: level 2

 

  • Muscles worked: pectorals, shoulders, abdominals, triceps

 

  • Performing the exercise: starting position with your outstretched body pointing towards the floor. Grip the Push Up Gain and put your hands level with your lower pectorals, shoulder-width apart. Stretch out your legs - only your toes are touching the floor. Look ahead of you into the distance. Once your position is stable, bend your arms until your pectorals brush against the floor. Then come back to your original position.

 

  • Breathing: breathe in when you bend your arms, and breathe out when you stretch them out.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr5: push-ups with hand rotation

 

  • Difficulty: level 2

 

  • Muscles worked: pectorals, shoulders, triceps, abdominals, obliques

 

  • Performing the exercise: starting position with your torso pointing towards the floor and legs outstretched, with only your toes touching the floor. Grip the Push Up Gain and place your hands at shoulder level. Your forearms are turned outwards and your arms outstretched. Look ahead of you into the distance. Once your position is stable, bend your arms while turning your wrists towards you at a 45° angle. Then come back to your original position, bringing your hands back to their initial axis.

 

  • Breathing: breathe in when you bend your arms, and breathe out when you stretch them out.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr6: core training drawing up your knees

 

  • Difficulty: level 2

 

  • Muscles worked: abdominals

 

  • Performing the exercise: starting position with your outstretched body pointing towards the floor. Grip the Push Up Gain and place your hands level with your upper pectorals, shoulder-width apart. Stretch out your legs - only your toes are touching the floor. Look straight ahead of you into the distance. Once your position is stable, lift your right foot slightly off the floor and move your knee forwards until it is aligned with your pectorals. On the return movement, stretch out your right leg behind you as far as possible.

 

  • Breathing: breathe in when you bend your knee, and breathe out on the return movement, pulling in your stomach as much as possible.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series, changing which leg moves for each series.

 

Exercise video nbr7: core training while moving

 

  • Difficulty: level 2

 

  • Muscles worked: abdominals

 

  • Performing the exercise: the two Push Up Gains are left attached to one another and placed on the floor in front of you. Grip the tool with both hands and stretch back your legs. Only your toes are touching the floor. Once your position is stable, pull back your heels as far as possible and then come back to your starting position.

 

  • Breathing: breathe normally at a regular rhythm, pulling in your stomach as much as possible when you breathe out.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr8: push-ups with one foot supported

 

  • Difficulty: level 2

 

  • Muscles worked: pectorals, shoulders, triceps, abdominals, thighs

 

  • Performing the exercise: the two Push Up Gains are left attached to one another and placed on the floor behind you by your feet. Put the toes of your right foot on the tool and leave your left foot raised. Your arms are outstretched, your torso straight and you are looking straight ahead of you. Once your position is stable, bend your arms until your pectorals brush against the floor. You should feel your shoulder blades coming together. Then come back to your original position.

 

  • Breathing: breathe in when you bend your arms, and breathe out when you stretch them out.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, changing which leg is on the tool for each series. Allow a 30-second recovery period between each series.

 

Exercise video nbr9: push-ups with one hand in an unsteady position

 

  • Difficulty: levels 2-3

 

  • Muscles worked: pectorals, triceps, shoulders, abdominals

 

  • Performing the exercise: the two Push Up Gains are left attached to one another and placed on the floor in front of you, slightly to the right of your shoulder. Put your right hand on the tool and your left hand about a metre away from your right hand. Look straight ahead of you into the distance. With both arms outstretched and your torso straight, bend your arms until your pectorals brush against the floor. Then come back to your original position.

 

  • Breathing: breathe in when you bend your arms, and breathe out when you stretch them out.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, changing which hand is on the tool for each series. Allow a 30-second recovery period between each series.

 

Exercise video nbr10: pectoral-strengthening push-ups

 

  • Difficulty: level 3

 

  • Muscles worked: pectorals, triceps, shoulders, abdominals

 

  • Performing the exercise: the two Push Up Gains are left attached to one another and placed on the floor in front of you. Stretch back your legs and grip the tool with both hands. Draw it up level with your pectorals. Look straight ahead of you into the distance. Once your position is stable, bend your arms until your pectorals brush against the floor. You should feel your shoulder blades coming together. Then come back to your original position.

 

  • Breathing: breathe in when you bend your arms, and breathe in when you stretch them out.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

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