Box push up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Box push up )

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Name of exercise  AROM shld push-up w/chair
Other names of exercise Box push up
Description of exercise Box push up is a variation of the traditional push up exercise that involves using a box or elevated surface to perform the movement. To do a box push up, start by placing your hands on the edge of a box or sturdy surface at shoulder-width apart. Your body should be in a plank position with your arms extended and core engaged. Lower your chest towards the box by bending your elbows, keeping them close to your sides. Push back up to the starting position by straightening your arms. This exercise targets the chest, shoulders, and triceps, and can be modified to suit different fitness levels.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Position hands on chair or step, elbows straight, as shown.
  • Slowly lower body by bending elbows and return to starting position.
  • Repeat.

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    Video Tutorial

    https://www.youtube.com/watch?v=dcJVA2sBPqw%26pp=ygUII2JveHBpc2g%253D

     

    Body Part Lumbar, Abdominal, Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Abdominal, Triceps
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Extension, Abduction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Builds upper body strength
  • Engages multiple muscle groups
  • Improves core stability
  • Can be done with minimal equipment
  • Can be modified for different fitness levels
  • Increases range of motion in shoulders
  • Can help prevent shoulder injuries
  • Targets chest, arms, and shoulders
  • Can be used for progressive overload
  • Can be incorporated into a full body workout routine

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Box push up exercise should be avoided if you have any wrist, shoulder, or back injuries. It puts a lot of strain on these areas and can worsen any existing conditions. It is also not recommended for individuals with high blood pressure or heart problems, as it can increase blood pressure and heart rate. Pregnant women should also avoid this exercise, as it can put pressure on the abdomen and potentially harm the developing baby. If you are new to exercising or have not built up enough strength, it is best to avoid the Box push up and start with simpler exercises. Always listen to your body and consult with a doctor before attempting any new exercise.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Ensure the box is stable and secure
  • Maintain proper form and alignment throughout the exercise
  • Do not arch your back or sag your hips
  • Keep your core engaged
  • Do not lock your elbows at the top of the push up
  • Breathe properly, inhale as you lower down and exhale as you push up
  • Avoid jerky movements
  • Do not push through pain or discomfort
  • Stop immediately if you experience any dizziness or lightheadedness

    • Helpful in Diseases

  • obesity
  • diabetes
  • heart disease
  • high blood pressure
  • osteoporosis
  • arthritis
  • chronic back pain
  • asthma
  • COPD
  • depression

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    Frequently asked questions

     

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