Swap conventional push-ups for this trainer's bodyweight alternative to enhance your muscular strength and flexibility
The Beast push-up, a versatile and effective bodyweight exercise, is an excellent choice for building functional strength at home. Recommended by iFit trainers Jeff Cavaliere and Hannah Eden, this exercise is a great way to strengthen your bodyweight to strength ratio and improve your mobility.
For those unfamiliar, the Beast push-up comes in three variations, each tailored to a different fitness level. The beginner variation begins on all fours in a tabletop position, with individuals walking hands forward into a high plank, performing a knee push-up, and then walking back to tabletop position.
The intermediate variation, on the other hand, starts in a tabletop position, with individuals walking hands forward into a high plank, performing a push-up, and then walking back to tabletop position.
For those seeking an extra challenge, the advanced variation starts every repetition in child's pose instead of tabletop position. In this variation, individuals spring from tabletop position into a high plank, perform a push-up, and walk back to tabletop position.
It's important to note that the Beast push-up, including the advanced variation, involves the hips, knees, and ankles, recruiting more muscles for comprehensive strength and mobility. This exercise strengthens end ranges of motion and builds strength in the shoulders through a wider range of motion.
Moreover, the Beast push-up is an example of animal flow, a training method that improves mobility and functional strength gains. By recruiting more muscles and working joints through a wider range of motion, the Beast push-up results in more muscle activation and extra functional strength gains.
To get a demonstration of each variation, we recommend watching a video for a clear and detailed guide. Whether you're a beginner, intermediate, or advanced fitness enthusiast, the Beast push-up offers a challenging and effective way to enhance your home workout routine.
Remember, the article does not provide details for the advanced variation's specific duration or frequency of performance. It's always a good idea to start slow and gradually increase the intensity as your fitness level improves.
At their gym, iFit trainer Hannah Eden specialises in training with minimal equipment, making the Beast push-up an ideal exercise for those looking to maximise their strength training at home with minimal equipment. So why not give the Beast push-up a try and experience the functional strength, improved mobility, and extra functional strength gains it offers?
