Although there are many variations on the push - up, the basic principal remains the same:
Engage your upper back, shoulders, and arms to lift your body weight off the floor, then slowly lower it back down.
So, if we train facedown in the configuration of a Push Up and
we engage the upper back muscles in the rear of the neck to stabilize the head, you are going to find a ton of new new benefits to the drill.
Before actively using the hands to lift you up,
engage the upper back, that space right between where your shoulder blades are.
With that supported base, you can focus more on the proper alignment of the rest of the body, including squaring the hips, lifting up from the breastbone,
engaging your upper back, and staying active in the standing leg.
Try to balance the dhanurasana between your engaged legs and
engaged upper back to correct hyper - openness in your back.
Not exact matches
More specifically, behind - the -
back shrugs will
engage more of your middle traps and help you add thickness, while front shrugs emphasize
upper traps.
Keeping your arm fixed and straight and your abs
engaged, rotate your
upper body to the left, then
back to centre.
Bend your elbows straight
back and squeeze your
upper outer arms (or place your knees in your armpits),
engage your core, and lift your feet up off the floor.
Grabbing the barbell with your hands, place the barbell on the muscles of your
upper back (trapezius) and squeeze the shoulder blades together to
engage the muscles of your
upper back so the bar is secure.
Engaging your
upper -
back muscles, slowly lift your chest off the floor, while your arms remain lifted at your sides.
Engage your glutes and lift the hips up as high as you can while keeping the
upper back on the floor.
The flat dumbbell fly primarily works the chest and shoulders but also
engages the rhomboids at the
upper back and the biceps as stabilizing muscles.
These are very tiny movements that should make you feel the
back of your
upper thighs and glutes
engaging.
This, in turn, forces the shoulder blades to come together and
engages more muscles from the
upper back.
Engage your lower
back and lift your legs and
upper body at the same time, drawing your elbows in to your sides.
Engage your lower
back and lift your
upper and lower body smoothly, bringing your legs and arms off the ground.
Use the same good form — straight body line,
back is actively
engaged (not arched), core is tight and keep that
upper body alignment — hands are stacked right below your shoulders.
Engage your lower
back, smoothly lifting your
upper and lower body, bringing your legs and arms off the ground at the same time.
The rotation
engages both the abs and lower
back and the row
engages the lats, making this a great compound
upper body exercise.
The
upper back musculature is now
engaged and brings their shoulders
back, but not to the point of overextension.
This is actually a very good thing as the angle and arc of the push
engages the
upper chest more than the lower chest (because you're pushing up and
back, away from the safety rail).
The movement forces your
upper back to be
engaged.
And this one is «too soft» (notice how my abdominals are not
engaged at all, how my low
back is arched into extreme lordosis, and how — as a consequence — my
upper back «hunches» and my shoulders draw forward):
-- Keeping your arms settled and straight, and your abs
engaged, you should then rotate your
upper body to the left, then
back to center, and then to the right, and then
back to center.
The shoulders and
upper back must remain
engaged.
In other words, we need to actively
engage posterior neck muscles and
upper back to increase blood flow to the area and do it in a way that is not as stressful and passive as Fish pose.
Your
upper back should be nice and tight, and you should feel your lats
engaged.
Instead, take a moment to push the floor away with your hands, broadening across your
upper back and
engaging your lower belly to support your lower
back.
I find it helpful to «lean
back» a little to
engage more my
upper back as well.
Keep your
upper back engaged and squeeze the shoulder blades together.
Though it's a lower body exercise, it
engages core stabilizing muscles including the abs and lower
back to stabilize your
upper body throughout the movement.
Today you'll do a seated
upper body workout to firm and tone the arms, but, the way you're sitting will
engage your tummy and
back muscles.