Renegade rows - extreme push-ups- IMAGE - Women's Health & Fitness

 

 

Regegade rows (advanced push-ups)

Target Muscles: Triceps, Deltoids, Pectorals, Shoulders, Abdominals

Shoulders should be over your wrists and your body in a straight line. If it's too difficult to keep your spine straight doing classic push-ups, lower your knees to the floor.  
Step 1: Pull your navel in toward your spine to engage your core. It not only tones your abs, but will prevent lower back pain.

Step 2: Inhale as you bend your elbows and lower your torso down, exhale as you straighten your arms and lift your torso back to the starting position.

Step 3: Pull weight (dumbbell) back into a row position extend elbow joint keeping joint soft, lower arm and repeat triceps extension on other side return to start position and repeat, beginning with push-up.

Reps/Recovery/Sets
12 to 15 reps x 3 sets; 30 seconds recovery between sets