Bridge Pushup is an excruciatingly difficult body weight exercise that places a tremendous amount of load on your shoulders. If you are a wrestler or mixed martial artistic this is an essential exercise for your workout routines because it develops the ability to extend up (knocking your opponent off of you).
How to do a Bridge Pushup:
The proper method of performing a Bridge Pushup is to first start by laying face up on the ground. Bring your feet in close to your butt. Place your hands by your head with your fingers pointed down toward your toes. Lift your body up using your legs and arms. Extend up as far you can. Lower yourself down a few inches and then extend up again. Repeat.
Muscle group worked:
The Bridge Pushup works your entire body but places greatest emphasis on your glutes, back extensors and shoulder muscles.
Target Repetitions for Muscle Growth: 6-8
Target Repetitions for Muscle Tone/Endurance: 8-12
Why a Bridge Pushup works:
The reason the Bridge Pushup works so well is because your body is in a very difficult position to maintain. This is not a normal workout position which is why it works so well.
Tips: Be very careful not to injure your shoulders or your wrists. If you have injuries in either of those areas, I recommend not doing this exercise.
Important!: Breath in as you lower your body down a few inches. Breath out as you press up toward the ceiling.
Disclaimer: Talk to your primary care physician before beginning any exercise regimen.