vorkitout.com Disclaimer/Warning:

Do not try these exercises without professional supervision. The people featured in these videos are highly-trained professionals and athletes. Please be advised that there are inherent risks involved in participating in any exercise program, and the user releases workoutz.com and all parties involved in the distribution of the information contained herein from liability. By using any information provided by vorkitout.com, the user is assuming all risks of injury that might result. workoutz.com and its officers, directors, employees, agents, contractors, subcontractors, and instructors shall not be liable for any claims for injuries or damages whatsoever, resulting from or connected with the use of this site. You are warned and advised to seek the advice of a physician before beginning any exercise regimen. workoutz.com is not a substitute for physician consultation or treatment and nothing contained in this website should be construed as giving medical advice, diagnosis, or information.

Weighted Vest Push-ups w/ Hip Extension

Instructions

[Image: admin]
Submitted by : admin
Last updated : 15-05-2015

The weighted vest push-up is an advanced variation of the classic push-up. The addition of the hip extension will engage the postural muscles of the lower back and abdomen, which are collectively known as "the core". Instructions: Don the weighted vest. Get into the push-up position with your back flat and arms approximately shoulder width apart. Extend one hip. This is done by straightening one leg and lifting it off the ground. Next, slowly lower your chest within inches from the ground, then push back up to straighten the arms. Breathing technique: Inhale at the top of the movement or as you descend to lower your chest to the ground. Exhale as you push up to the starting position. As you perform this exercise, try to be cognizant of the positioning of the extended hip. Naturally, there will be a tendency to progressively lower the leg with each repetition. Try to keep this leg fully extended at all times. Be sure to keep your lower back and abs tight. Do so by breathing in and creating a stomach vacuum (e.g. sucking in). It is important to maintain a stiff core posture throughout the entire exercise.

[Image: Chest]
Step : 1

Put on weighted vest. Get into push-up position with arms shoulder width apart. Extend one hip.

[Image: Chest]
Step : 2

Slowly lower chest to ground. Keep leg extended. Midsection should be stiff at all times.

[Image: Chest]
Step : 3

Push up to the starting point. Exhale. Repeat the movement as needed.

© All workout videos and information is the property of Vorkitout.com and we are very glad they have given us permission to use the same.

Exercise Details

Category

Chest(view all)

Difficulty Level

The weighted vest push-up with hip extension is a high difficulty exercise.

Target Muscle

Chest (pectoralis)