Push ups are great, but let’s face it, they can get a bit boring. If you’re looking to spice up your workout and impress your friends at the same time, you need to try Scorpion Push Ups. Not only will you work your chest, triceps, and core, but you’ll also feel like a superhero as you contort your body into a scorpion-like position. And don’t worry, we won’t leave you stranded with just a picture of someone doing the Scorpion Push Up, we’ll break down the steps so you too can experience this intense exercise. So, grab your mat and let’s get ready to rock some Scorpion Push Ups!
Getting Started With Scorpion Push Ups
Before you dive into Scorpion Push Ups, it’s important to establish proper form and alignment to prevent injury and maximize results. Here’s what you need to know:
Proper form and alignment:
- Start in a standard push-up position with your hands shoulder-width apart and your feet hip-width apart.
- As you lower your body towards the ground, lift one leg and bend it at the knee.
- Twist your body towards the lifted leg and bring your knee towards your elbow.
- Push back up to the starting position and repeat on the other side.
- Keep your core engaged throughout the movement and maintain a straight line from your head to your heels.
Preparing your body for Scorpion Push Ups:
- Warm up with a few minutes of light cardio and dynamic stretching to increase blood flow and mobility.
- Practice regular push ups to build strength and endurance.
- Incorporate exercises that target your core, such as planks and Russian twists, to improve stability.
Alternative exercises to build strength:
- Spiderman push ups: Similar to Scorpion Push Ups, but bring your knee towards your elbow on the same side.
- Pike push ups: Focuses on your shoulders and triceps, and can help build the strength needed for Scorpion Push Ups.
- Handstand push ups: Builds shoulder and triceps strength and improves balance, which can translate to Scorpion Push Ups.
Scorpion Push Ups Step-by-Step Instructions
Now that you’re warmed up and ready to go, let’s break down the steps to master Scorpion Push Ups:
Starting position:
- Start in a standard push-up position with your hands shoulder-width apart and your feet hip-width apart.
- Engage your core and maintain a straight line from your head to your heels.
Execution of Scorpion Push Ups:
- As you lower your body towards the ground, lift one leg and bend it at the knee.
- Twist your body towards the lifted leg and bring your knee towards your elbow.
- Keep your core engaged and maintain proper form throughout the movement.
- Push back up to the starting position and repeat on the other side.
- Aim for 8-10 reps on each side, or as many as you can handle while maintaining proper form.
Common mistakes to avoid:
- Sagging hips: Keep your core engaged and maintain a straight line from your head to your heels throughout the movement.
- Uneven weight distribution: Make sure to distribute your weight evenly between your hands and feet to prevent injury and improve balance.
- Over-twisting: Avoid twisting too far or forcing your knee towards your elbow, as this can strain your back or shoulders. Start with a smaller range of motion and gradually increase as you get stronger.
Scorpion Push Ups Tips and Tricks
To make the most out of your Scorpion Push Up practice, try these tips and tricks:
Modifications for beginners and advanced athletes:
- Beginner modification: Start with Spiderman push ups or pike push ups to build strength and improve your range of motion.
- Advanced modification: Add a clap between each rep or try Scorpion Handstand Push Ups for an extra challenge.
Ways to increase difficulty:
- Add a resistance band around your ankles or wrists to increase resistance and challenge your muscles.
- Elevate your feet on a step or bench to shift more weight onto your upper body.
- Increase the speed of your reps or add a plyometric jump at the top of each rep.
How to incorporate Scorpion Push Ups into your routine:
- Use Scorpion Push Ups as a standalone exercise or incorporate them into a full-body calisthenics workout.
- Pair Scorpion Push Ups with other upper body exercises such as dips, pull ups, or handstand push ups to target multiple muscle groups.
- Try supersetting Scorpion Push Ups with a lower body exercise such as squats or lunges to maximize your workout efficiency.
Final Thoughts
Congratulations, you’re now equipped with the knowledge and techniques to master Scorpion Push Ups! Remember to start with proper form and alignment, warm up your body, and gradually increase the difficulty level as you progress.
Don’t be discouraged if you’re not able to do Scorpion Push Ups right away – it takes time, practice, and patience to build the strength and mobility needed to perform this challenging exercise. Be sure to listen to your body and adjust your routine accordingly.
Incorporating Scorpion Push Ups into your calisthenics routine is a great way to target your upper body and core, improve your balance and stability, and challenge yourself in new ways. With these tips and tricks in mind, you’ll be on your way to achieving your fitness goals in no time!
