renegade push-up/ T-row Alex Ch./ Александр Черепанов

Renegade Row, Push-up
Instructions

Preparation
Grasp two dumbbells and assume push-up position. Extend body, place dumbbells below chest and position feet more than shoulderwide apart.

Execution
Pull either dumbbell alongside body up besides waist. Shift bodyweight to supporting arm, slightly twist torso. Keep balance. Return dumbbell to starting position, perform a push-up and repeat with opposite side. Repeat procedure of alternating one row and one push-up.

Variations / Comments
Renegade rows with Push-ups virtually train all upper body and waist muscles, because the alternating unilateral workloads require a large number of muscles to stabilize your position.

Muscles

Target

Back, General | Pectoralis Major, Sternal | Triceps Brachii

Synergist

Rhomboids | Trapezius, Middle | Trapezius, Lower | Latissimus Dorsi | Deltoid, Posterior | Infraspinatus | Brachialis | Brachioradialis

Stabilizers

Rectus Abdominis | Obliques | Biceps Brachii | Pectoralis Major, Sternal | Pectoralis Major, Clavicular | Deltoid, Anterior | Hip Flexors

Прикрепленные изображения

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