What is Zedpushup?
Zedpushup is an advanced calisthenics exercise that targets multiple muscle groups simultaneously, providing a comprehensive upper body workout. This dynamic movement combines elements of a traditional pushup with rotational and core engagement, making it a favorite among fitness enthusiasts and athletes.
Unlike regular pushups, zedpushup requires precise form and control, offering enhanced benefits in terms of strength, stability, and muscle activation. Whether you're looking to build upper body strength, improve core stability, or add variety to your workout routine, zedpushup is an excellent choice.
Trusted by fitness professionals worldwide
Benefits of Zedpushup
Discover why zedpushup is considered one of the most effective full-body exercises and how it can transform your fitness journey
Full-Body Engagement
Zedpushup activates multiple muscle groups simultaneously, including the chest, shoulders, triceps, core, and even the legs, providing a comprehensive workout in a single movement.
Improved Core Stability
The rotational element of zedpushup challenges your core muscles to maintain stability throughout the movement, leading to enhanced core strength and endurance.
Functional Strength
Zedpushup mimics real-life movements, making it a great exercise for developing functional strength that translates to everyday activities and sports performance.
Cardiovascular Benefits
Performing zedpushups in quick succession can elevate your heart rate, providing a cardiovascular workout in addition to strength training.
Increased Flexibility
The dynamic nature of zedpushup improves shoulder mobility and spinal flexibility, helping to prevent injuries and improve overall movement quality.
Versatility
With numerous variations available, zedpushup can be modified to suit all fitness levels, from beginners to advanced athletes, making it a versatile addition to any workout routine.
Proper Zedpushup Technique
Mastering the correct form is essential to reap the full benefits of zedpushup and prevent injuries
Step-by-Step Guide
Start Position
Begin in a high plank position with your hands slightly wider than shoulder-width apart. Your body should form a straight line from head to heels, engaging your core.
Lowering Phase
As you lower your body, rotate your right shoulder forward and your left shoulder backward, creating a diagonal movement. Keep your core tight to maintain stability.
Mid-Position
At the bottom of the movement, your chest should be close to the ground with your right shoulder slightly forward of your left shoulder. Your body should still form a straight line.
Pushing Phase
Push back up while reversing the rotation, bringing your left shoulder forward and your right shoulder backward. Extend your arms fully to return to the starting position.
Repeat
Continue alternating the rotation with each repetition, maintaining control and proper form throughout the movement.
Pro Tips for Perfect Form
- Keep your core engaged throughout the movement to maintain stability and protect your lower back.
- Focus on smooth, controlled movements rather than speed to maximize muscle activation.
- Breathe properly: inhale as you lower your body and exhale as you push back up.
- Start with a few repetitions to master the technique before increasing intensity.
- If you feel discomfort in your shoulders, reduce the range of motion or try a modified version.
Zedpushup Variations
Explore different ways to perform zedpushup to suit your fitness level and training goals
Knee Zedpushup
BeginnerA modified version of zedpushup where you perform the exercise on your knees instead of your toes, reducing the amount of body weight you need to lift.
- Great for beginners or those with limited upper body strength
- Focus on mastering the rotational movement
- Gradually progress to full zedpushup as you get stronger
Single Arm Zedpushup
AdvancedAn advanced variation that challenges your strength and stability by performing the zedpushup with one arm at a time. This variation requires significant upper body and core strength.
- Targets unilateral strength and core stability
- Requires proper progression from other variations
- Use a resistance band or assisted device if needed
Resistance Band Zedpushup
IntermediateAdd resistance to your zedpushup using a resistance band to increase the intensity of the exercise. This variation is great for building strength and muscle mass.
- Increase resistance by using a thicker band
- Place the band around your upper back for added challenge
- Maintain proper form while managing the added resistance
Zedpushup Training Programs
Follow these structured training programs to incorporate zedpushup into your fitness routine
Beginner Program
4 weeks to build foundation
Advanced Program
6 weeks to maximize strength
Common Mistakes to Avoid
Learn to identify and correct these common errors to optimize your zedpushup performance
Over-Rotating
Excessive rotation can lead to shoulder impingement and reduce the effectiveness of the exercise. Focus on controlled, moderate rotation.
Sagging Hips
Failing to keep your core engaged can cause your hips to sag, putting unnecessary stress on your lower back. Maintain a straight line from head to heels.
Arching Lower Back
Arching your lower back to compensate for lack of strength or flexibility can lead to injury. Focus on maintaining a neutral spine.
Keep Elbows Close
Flaring your elbows out can strain your shoulders. Keep them close to your body at about a 45-degree angle.
Control the Movement
Avoid using momentum to push yourself up. Focus on slow, controlled movements to maximize muscle activation.
Breathe Properly
Inhale as you lower your body and exhale as you push back up. Proper breathing helps maintain focus and stability.
Expert Tips from Fitness Professionals
Get insights from experienced trainers and athletes on how to perfect your zedpushup technique
Sarah Johnson
Certified Trainer"Start with the basics. Master the knee zedpushup before progressing to the full version. Focus on perfecting your form and rotational movement before adding intensity."
Specializes in calisthenics and bodyweight training
Michael Chen
Strength Coach"Incorporate zedpushup into a circuit training routine for maximum efficiency. Pair it with exercises like planks and mountain climbers to target your core from different angles."
Former Olympic weightlifting coach
Jessica Williams
Physical Therapist"If you have shoulder issues, try performing zedpushup with your hands on elevated surfaces like dumbbells or a stability ball. This reduces the range of motion and stress on your shoulders."
Specializes in sports injury prevention
Frequently Asked Questions
Find answers to common questions about zedpushup and its benefits
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View GuideReady to Master the Zedpushup?
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