Legging Push Ups: Technique, Benefits, Variations, and Common Mistakes

What are Legging Push Ups?

Legging push ups are a type of push up exercise that utilizes leggings to add resistance and challenge to the move. They target the chest, shoulders, arms, and core to build strength and definition.

How to Do Legging Push Ups

To do legging push ups:

• Put on a pair of tight leggings, making sure there are no loose areas of fabric
• Get into a standard push up position with hands slightly wider than shoulder-width apart
• Engage your core and ensure your body forms a straight line from head to toes
• Bend your elbows to lower your chest towards the ground
• The leggings will add tension and resistance as you descend
• Press back up to the starting position, squeezing your chest at the top
• Repeat for the desired number of reps

Muscles Worked

Legging push ups primarily target the following muscles:

• Chest (pectorals)
• Shoulders (deltoids)
• Triceps
• Biceps
• Core (rectus abdominis, obliques, transverse abdominis)

The added resistance from the stretchy legging fabric forces these muscles to work harder on both the descent and ascent. This leads to greater strength, definition, and muscle growth over time.

Benefits of Legging Push Ups

Incorporating legging push ups into your routine provides many benefits including:

Enhanced Muscle Activation

The tight, compressive fabric of leggings allows for greater muscle activation and tension. This leads to more muscle fibers being recruited during the exercise.

Increased Resistance

Leggings add moderate levels of resistance to push ups without the need for added weight. This helps build functional strength.

Easy to Progress

You can gradually increase resistance by wearing more compressive leggings, wearing multiple pairs, or opting for thicker, more structured fabrics.

Convenient and Portable

You don't need any equipment other than leggings. This makes legging push ups convenient to do anywhere.

Core and Stability Work

The resistance challenges your core and stabilizer muscles to work harder to keep your body rigid in the plank position.

Chest and Arm Definition

Over time, regularly performing legging push ups can lead to increased definition and "pop" in the pecs, arms, and shoulders.

Legging Push Up Variations

Once standard legging push ups become too easy, there are many challenging variations you can try including:

Archer Push Ups

Perform one push up while lifting one hand off the ground and extending the other arm out to the side.

Diamond Push Ups

Form a diamond shape with your hands directly under your chest to increase triceps activation.

Deficit Push Ups

Elevate your feet onto a box or bench to increase the range of motion and challenge.

Spiderman Push Ups

As you lower into the push up, bring one knee up outside of your elbow towards your tricep.

Plyometric Push Ups

Explosively push up with enough power to lift your hands off the ground at the top.

Mistakes to Avoid

When doing legging push ups, be sure to avoid these common form mistakes:

Going Too Low

Don't excessively round your shoulders at the bottom or hyper-extend the elbow joint.

Letting Hips Sag

Maintain a taut midline by bracing your core properly throughout the set.

Flaring Elbows Out

Keep elbows pointing more towards your sides to better engage your pecs.

Overarching Lower Back

Do not allow your lower back to sag or excessively arch on the descent or ascent.

The Takeaway

Incorporating legging push ups into chest and arm workouts is an easy way to enhance muscle activation and add moderate resistance with just your bodyweight. When done correctly and progressively, they can build impressive upper body strength and definition over time.

FAQs

What type of leggings work best for legging push ups?

The most effective leggings for legging push ups are tight yoga or fitness leggings that use spandex or compressive fabrics. Make sure there are no loose or baggy areas. Opt for high waisted leggings as well to increase surface area coverage and resistance.

How many reps of legging push ups should I do?

To build strength and muscle, aim for 3-5 sets of 8-15 reps of legging push ups. Rest 60-90 seconds between sets. Increase reps or sets as the exercise gets easier. Also try progressively more challenging legging push up variations.

Can men do legging push ups too?

Absolutely! The legging resistance will simply compress the muscles more on men due to greater muscle mass. Leggings for men work just as effectively as women's leggings for challenging push up variations.

Can I add weight for even more challenge?

Yes, you can add a weighted vest or backpack when legging push ups start getting too easy. Start with 5-10% bodyweight and work your way up to really challenge the pecs, shoulders, arms, and core.