Скачать или смотреть Upper Body: Backpack Pushups

Movement of the Day
Backpack Pushups
With Certified Personal Trainer Ben Kirkpatrick

FORM CUES:
-Arms slightly wider than shoulder-width apart
-Retract scapula
-Engage your core so your back stays straight
-Lower chest to just above the ground
-Pause in full stretch position
-Explode back up to starting position

MODIFICATIONS:
-Fill a backpack with books or other weighted objects
-Increase/decrease load in accordance with skill level
-Pushups can be performed with or without added weight

SET/REP RECOMMENDATION:
-Beginners: 3 sets; as many reps as possible with good form; stop ~2 reps shy of failure
-Intermediate: 4 sets; as many reps as possible with good form; stop ~2 reps shy of failure
-Advanced: 4-5 sets; as many reps as possible with good form; stop ~2 reps shy of failure