P4PBETAPassion4Profession

Spartan Push Ups

PectoralsAdvancedNo equipment

Use this exercise to build your own workout in our app.

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Description

This advanced push-up variation was used by the protagonists of the film "300" to work their pecs. With Spartan push-ups, you will build a rock hard chest, develop explosive power, and build upper body strength. The Spartan push-up hits all chest muscles as well as your shoulders, biceps, triceps, and back.

How to do it

  1. 1Lie on floor face down. Keep your back and legs straight, and your elbows locked out. Your hands should be wider than shoulder-width apart.
  2. 2Lower yourself towards the floor with slow, controlled movements.
  3. 3When your chest is almost touching the floor, push back up explosively.
  4. 4Let your hands leave the ground while pushing your body into the air.
  5. 5Return to the starting position. Your right hand should land closer to the right shoulder, while the left arm should land closer to the torso. Switch hands with every rep.

⚠️ Common mistakes

  • Let your body sag during the set
  • Arch your back

Now you know how it is done. In the app it joins the other exercises and becomes a multi-week plan.

Download the app for free