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Push-up to Renegade Row
Intermediate - Strength - Compound
Targeted Muscle Group
Chest
Back
Core
Recommended Equipment
Dumbbell
How to do it
Combining a push-up with a renegade row adds an extra challenge by incorporating both upper body pushing and pulling movements along with core stabilization.
Begin in a high plank position with your hands gripping a pair of dumbbells that are shoulder-width apart. Your wrists should be directly under your shoulders, and your body should form a straight line from head to heels. Your feet should be slightly wider than hip-width apart for stability.
Lower your body towards the floor by bending your elbows, keeping them close to your sides. Lower until your chest nearly touches the ground, maintaining a straight line from head to heels. Keep your core engaged throughout the push-up to maintain stability.
Push yourself back up to the starting position, fully extending your arms.
Ensure that your body remains in a straight line from head to heels throughout the entire movement.
Once you're back in the high plank position, shift your weight to one side and row one dumbbell up towards your rib cage while stabilizing your core and hips to prevent rotation. Keep your elbow close to your body as you row the dumbbell upward, squeezing your shoulder blade towards your spine. Lower the dumbbell back to the floor in a controlled manner. Repeat the row on the other side, alternating sides with each repetition.
Continue alternating between push-ups and renegade rows for your desired number of repetitions or time.
