Push 10: Calisthenics Push Workout With Core Finisher

Move slowly and deliberately to avoid sudden movements.

Keep circles smooth and controlled—avoid jerky motions.

Breathe steadily and deeply to maximize relaxation and blood flow.

Gradually increase the range of motion as your joints warm up.

Perform each movement for 15-20 seconds, or until joints feel loosened.

Customize your routine slightly based on the specific demands of your workout.

Keep your movements light and bouncy, not stiff or stompy.

Maintain a steady breathing rhythm, especially in longer sets.

Engage your core to support posture and absorb shock.

Land on the balls of your feet and roll through the foot gently to protect your knees.

Scale the speed based on your fitness goal—slower for warm-up, faster for conditioning.

Stay relaxed in the shoulders and arms, avoiding unnecessary tension.

Core Engagement: Keep your core tight throughout the entire movement. This is key to minimizing any rotation or movement in your hips and torso as you lift each hand.

Hip Stability: Focus on keeping your hips level and preventing them from swaying side to side. A wider stance with your feet can provide better stability as you progress.

Slow and Controlled: Perform the shoulder taps slowly and with control to maximize core engagement and prevent losing form.

Breathing: Breathe steadily throughout the exercise. Inhale as you prepare to lift your hand, and exhale as you tap your shoulder. Controlled breathing will help stabilize your core and prevent fatigue.

Position the Band Securely: Make sure the band is positioned across your upper back, so it won’t slip or move during the exercise.

Engage the Core: Keep your core tight to prevent your hips from sagging, which maintains a straight body line.

Controlled Movements: Perform the exercise slowly and with control, especially when lowering your body to the ground.

Avoid Flaring Elbows: Keep your elbows at a 45-degree angle to your body to protect your shoulders and engage the chest effectively.

Breathing: Inhale as you lower down, and exhale as you press back up, maintaining a steady rhythm and focus.

Keep your chest lifted and shoulder blades squeezed back.

Move slowly and with control, especially during the lowering phase.

Stop when your upper arms are parallel to the ground—deeper is not better.

Try squeezing your triceps at the top of each rep for a stronger contraction.

Warm up the shoulders and triceps before performing high-rep or weighted variations.

Place a weight plate or dumbbell on your lap for added challenge (advanced).

Maintain smooth, steady breathing, inhaling as you lower and exhaling as you press upward.

Gradually increase your range of motion over time as spinal flexibility improves.

Keep your palms evenly pressed into the floor to avoid uneven shoulder activation.

Engage your core and lightly activate your glutes to prevent excessive lower-back arching.

Start slowly, emphasizing quality over quantity or speed.

Engage Your Core Fully: Ensure your abs remain tight to maintain proper form and control throughout the movement.

Avoid Using Momentum: The rocking motion should come from controlled engagement of your core, not from swinging your arms or legs.

Press Your Lower Back Into the Floor: Keep your lower back in contact with the ground to prevent strain and maximize core engagement.

Start Slow: If you’re new to the exercise, perform small, controlled rocks and gradually increase the range of motion.

Breathe Steadily: Don’t hold your breath; steady breathing helps maintain tension and focus.

Maintain a Strong Arch: Focus on keeping your chest and legs lifted off the ground throughout the movement. Your body should remain in a solid arch shape, with tension in your back, glutes, and shoulders.

Engage Your Core: Although this exercise primarily targets the posterior chain, keeping your core engaged will help stabilize your body and maintain balance during the rocking motion.

Controlled Movement: Avoid jerking or using momentum. The rocking should be slow and controlled, driven by muscle engagement rather than swinging

Breathing: Breathe steadily throughout the movement. Exhale as you rock forward and inhale as you rock backward. This will help you maintain control and endurance.