-The primary muscles targeted in pushups are the pectoralis major, anterior deltoids and triceps. But there are also many other muscle groups used during pushups, such as the quads & core, which make this a total body exercise.
-Total body exercises generally produce a greater calorie burn than isolation exercises, & can create a more cardio-driven & metabolic workout.
-There are infinite variations of pushups, each with different benefits. Simply lifting a leg or elevating the legs (or both!) can dramatically raise the intensity of the exercise.
-Pushups done on the knees are a very effective way of simplifying military push ups, while still getting many of the same benefits.
-If military pushups are difficult for you, there are many ways to work up to them. For example, you could perform a knee pushup, then raise up to the toes, lower back to the knees, and repeat.
-Incline pushups (feet on the floor, hands on a higher object) are easier than the basic military pushup & simulate doing decline bench press. These primarily target the lower angle of the chest.
-Decline pushups (feet on a higher object, hands on floor) require more strength than many of the other types of pushups because they involve pushing more body weight. These simulate doing an incline bench press and primarily stimulate the upper area of the chest, as well as the deltoids and triceps.
-If pushups put too much pressure on your wrists, try holding on to dumbbells or any other type of handles (like the “Perfect Pushup” tool in the picture).
-Form Tips: Keep a neutral spine- flex your abs to keep your back from arching. Also, don’t let your hips be too high or too low- have a straight line from head to knees/toes. Contract your abs to prevent your lower back from over arching. It’s really important to get full range of motion in your exercises- so get a deep 90 degree bend in the elbows at the bottom, and full extension (without locking the elbows) at the top.
Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 2-3 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.
We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)
For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.
We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.
We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.
We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.
All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.