Renegade Push Up. How-to, proper form and tips
The Renegade Push Up adds to a regular Push Up the unbalance pull of a dumbbell. Activates the obliques muscles on top of the Push Up muscles.
Video demonstration
(excerpt from 'Push-Up to Renegade Row'
by John Garey TV)
How to and step by step instructions:
- Get down on all fours.
- Place hands slightly wider than your shoulders, holding a pair of dumbbells.
- Straighten arms, core and legs in a plank position. This is the starting position.
- Lower the body, the chest goes as low as the dumbbells.
- Pause, then straight your arms and push back up.
- Raise one of the dumbbells bending the elbow, until he almost touches the shoulder.
- Lower the hand and straighten the arm, dumbbell back on the floor.
- This is one repetition.
Hints & tips:
- Keep your core engaged.
- Your back should follow a straight line.
- Use lighter dumbbells if needed.
Benefits:
- Builds upper body strength.
- Engages lower back, obliques and abdominal muscles.
Counting & gamification:
- Count repetitions on a given 'Renegade time' period, such as a month.
- Set a goal for a month or year period, and record your repetitions to reach that goal.
Muscles worked and body parts involved:
Muscles: Upper body
Primary muscles: Shoulder, Biceps, Triceps, Chest
Secondary muscles: Abs, Lowerback
Other names
The exercise can be found with other names. Examples are:
- Renegade Push Up
- Renegade Row Push Up
- Renegade Press Up
- Renegade Row Press Up
