Why and how to do Russian push-ups

Russian push-ups

Every girl can do a perfect push-up! And once you’ve got the hang of it, you’re probably going to start looking for ways to make your push-ups more effective. One way to do this is by doing Russian push-ups. A single Russian push-up is pretty much a full workout for your arms, your shoulders and your core, so I’d definitely recommend you to give it a try.

What is a Russian push-up, exactly?

Glad you asked! The Russian push-up is a push-up variation that combines a standard push-up with a forearm plank. While both of these moves are relatively easy to perform individually, the Russian push-up integrates both in a sequence where you’re seamlessly moving back and forth between the two. This allows you to train to have more control over your own body weight. While this exercise definitely strengthens your arms and shoulders, the transition from the forearm plank also requires you so activate your core muscles. Provided you do it correctly, of course.

How do you perform Russian push-ups?

Before you start with Russian push-ups, it is recommended that you are able to perform regular push-ups correctly. If you’re not there yet, please see our beginner’s guide to doing push-ups. Are regular push-ups not a problem for you and are you up for a challenge? Below, we’ve explained how to perform Russian push-ups.

Step 1: Start in a traditional plank position. Ensure that your arms are straight and that your shoulders are directly above your wrists.

Step 2: Once you’re ready, lower yourself down until your chest is hovering about an inch above the floor.

Step 3: Shift your body backwards into a forearm plank.

Step 4: Immediately shift back into a low push-up position.

Step 5: Push yourself up to a high plank.

Repeat!

If you’re still a bit fuzzy on how to do it, check out this YouTube video.

Final thoughts

Russian push-ups offer excellent cardiovascular benefits and are a fantastic addition to your fitness routine. While it may take some time before you are able to do several reps in a row, they are significantly more effective than regular push-ups and planks performed separately. It is a great way to challenge yourself and to squeeze in a more complete workout when you’re short on time.

10 things you can do on a sunday for a better week

 Sunday: for some people a lazy day, for the another a day to be active. No matter how you spend your Sunday, there are a number of things you can do that will prepare you well for your week. Apply these tips and you start your Monday a lot better and more organized. Sounds good, right? 

1. GROCERIES

Do you work a lot or do you go to school? Use you sunday to do your groceries. So you know for sure that you can make all your mealpreps and you have enough healthy and tasty things for the rest of the week. And most of the time it’s more quiet on a sunday in the supermarket!

2. TIME TO PREP

Sunday is the best time to make healthy snacks and meals for the upcoming week. Bake a healthy and tasty cake and make a few bowls with lunch and diner. Put it in the fridge or freezer and you can eat healthy for the whole upcoming week!

3. ME TIME

Do you take the time to take good care of yourself? From now on, plan an hour or more every Sunday to take care of yourself. Take a bath or a hot long shower, scrub your skin, apply a mask and paint your nails. You will feel reborn!

4. MAKE A PLAN

Do you have a busy week ahead of you? Take your time to organize your plans. Make a schedule for each day and write everything you have to do. When you have to exercise, what you are going to cook, when you have that important appointment with your colleague. Like that, you know for sure that you have all the time to do all your things. And it also prevents stress!

5. CLEAN YOUR HOUSE

Nobody likes cleaning, right? But how nice is it, if you come home on a Monday and your house is perfectly clean. Make it a habit to clean your house on a sunday. Do your laundry, vacuumclean your house and change your bed sheets.

6. OUTFIT ON POINT

Do you have nothing to wear every morning when you wake up? Use an hour on your Sunday to prepare your clothes for the upcoming week. Another tip: look at the weather forecast to adjust your clothes to the weather! 😉

7. WORKOUT TIME

Do you literally have no time to exercise this week? Now is the perfect timing! You don’t have to leave the house, because you can search for an ”at home workout” on YouTube.

8. QUALITY TIME

Is your pet home alone this upcoming week? Use your Sunday to catch up on lost time! Give your cat or dog some extra attention. They will thank you for that. 🙂

9. MOTIVATE YOURSELF

Compose the ultimate music list with songs that make you feel super powerful, collect the best motivational quotes and set a number of goals you want to achieve this week. Motivation guaranteed!

10. LEARN SOMETHING NEW

Spend your Sunday useful by teaching yourself something new. Join a workshop, do a new sport, listen to a podcast or read a book. You can never have enough knowledge!

 

What do you think? Are you going to rock this week? I know that I will! Let us know what you do on a Sunday in the comments or on social media 🙂