Embrace a change from push-ups: Discover a fitness trainer's innovative bodyweight exercises for enhancing your muscular strength and flexibility
The Beast Push-up is a versatile and challenging exercise that adds a new dimension to traditional push-ups. This movement, which is part of the Animal Flow training system, engages a wider range of muscles and joints, making it an excellent choice for building functional strength at home with minimal equipment.
In its basic form, the Beast Push-up begins in a tabletop position. You then walk your hands forward into a high plank, drop your knees to the floor, perform a knee push-up, lift your knees back, and walk back to the tabletop position. This variation focuses on the hips, knees, and ankles in addition to the prime movers in a regular push-up (chest, front of shoulders, and triceps).
For those seeking a more advanced challenge, the Beast Push-up can be performed by springing from the tabletop position into a high plank, performing a push-up, and walking back to the tabletop position. Intermediate exercisers can opt for a variation that involves starting in a tabletop position, walking hands forward to high plank, performing a push-up, and walking hands back to tabletop.
Starting in a child's pose (or tabletop position) before executing the Beast Push-up provides an extra challenge. This exercise not only improves the bodyweight-to-strength ratio and strengthens end ranges of motion but also results in more muscle activation, improved mobility, and extra functional strength gains.
The Beast Push-up helps develop resilience in surrounding tissues and recruits more muscles for comprehensive strength and mobility. Fitness expert Elliott Hulse recommends wild animal push-ups and provides three variations suitable for different fitness levels. At her gym, iFit trainer Hannah Eden specializes in training with minimal equipment and recommends the Beast Push-up as an alternative to traditional push-ups.
So, if you're looking to add variety to your home workout routine and challenge your body in new ways, give the Beast Push-up a try. You'll be amazed at the strength and mobility gains you can achieve with this versatile exercise.
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