Forward Sliding Push-up
(4.54)
through 28 votes
through 28 votes
![Human](http://media.homegym-exercises.com/muskel/mensch.png)
muscles: | Triceps![]() ![]() ![]() ![]() |
---|---|
auxiliary muscles: | Trapezius![]() |
required: | Towel |
optional: | Backpack |
fitness level: | Challenging |
exercise type: | Strength |
Variations available (17) |
![Starting Position Starting Position](http://media.homegym-exercises.com/training/gleitender_liegestuetz_einarmig_nach_vorne1hd.png)
![Execution - 1nd Step Execution - 1nd Step](http://media.homegym-exercises.com/training/gleitender_liegestuetz_einarmig_nach_vorne2hd.png)
![Execution - 2rd Step Execution - 2rd Step](http://media.homegym-exercises.com/training/gleitender_liegestuetz_einarmig_nach_vorne3hd.png)
![Execution - 3th Step Execution - 3th Step](http://media.homegym-exercises.com/training/gleitender_liegestuetz_einarmig_nach_vorne4hd.png)
![Starting Position (Alternative) Starting Position (Alternative)](http://media.homegym-exercises.com/training/gleitender_liegestuetz_einarmig_nach_vorne1Ahd.png)
![Execution - 1nd Step Execution - 1nd Step](http://media.homegym-exercises.com/training/gleitender_liegestuetz_einarmig_nach_vorne2Ahd.png)
![Execution - 2rd Step Execution - 2rd Step](http://media.homegym-exercises.com/training/gleitender_liegestuetz_einarmig_nach_vorne3Ahd.png)
![Execution - 3th Step Execution - 3th Step](http://media.homegym-exercises.com/training/gleitender_liegestuetz_einarmig_nach_vorne4Ahd.png)
General And Specifics
- with this variation of the push-up you can also train the shoulders and the abs well
- you need a slippery floor and an already trained body
Starting Position
- lay two folded towels onto the floor
- bring your body into the push-up position and place each hand on one of the towels
- the hands are right below the shoulders, the arms are stretched
- your body forms a line from head to heels
Correct Execution
- brace the abs
- slide forward with one hand, the other one remains in its position
- the sliding arm remains straight
- simultaneously, bend the supporting arm and hold the elbow close to the body
- lower the upper body as in the regular push-up
- invert the motion, when your nose is close to the floor
- slide the arm back
- raise the upper body and come back to the stating position
- do not let the butt hang down, avoid a hollow back, your body still forms a line
- several alternating reps
tips for the workout
- make the exercise a lot easier by doing it on your knees
- impede it by putting a filled backpack onto your back