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The 4 Crossfit-Inspired Moves Your Workout Is MissingMaster these kick-butt moves to seriously sculpt your entire body |
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Celeb trainer and Reebok CrossFit Lab Owner Yumi Lee Mathews says she often sees people performing push-ups incorrectly, whether it's placing their hands too close together or too far apart ("perfect placement is key to allow your body to extend your chest, pull your lats down and keep your core tight, she says) or sagging through the lower hips and back. But, master the technique, and you'll never need your fancy gym equipment again.
Start in a plank position. "Make sure your hands are placed slightly wider and even with your chest," Mathews says. "Too high and you end up overworking your shoulders. Too narrow and you end up rolling your shoulders forward while never using your chest or arm muscles."
Your body should be in a straight line from your toes to your head, and your abs and glutes should be engaged. Lower yourself to the ground so that your chest and thighs touch, keeping your elbows close to your sides (don't let them flare out). Then, push yourself back up into the starting position.
If this is too difficult, or you start to "snake" (translation: you lift your chest up before your hips), go on your knees instead of your toes, or place your hands on an elevated surface like a desk or a bench. These are modified versions of a push up that still give you full range of motion (a phrase you'll hear a lot in CrossFit).
"Practicing full ROM [range of motion] is so important because if you continue to perform exercises in a limited ROM, then your body will only be strong and effective in that limited range," Mathews says. "You will get stronger, more efficient and will get better results in your workouts."
SEE NEXT PAGE: The Move That Will Tone Your Entire Body
