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Elevated Push-Up

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Elevated Push-Up

How to Perform a Push-Up for Beginners

The Push-Upis a great exercise for increasing strength in the upper body. The shoulders, chest and triceps are the major movers in this bodyweight powerhouse. There are many ways to intensify the push-up, leaving a long trail of alternatives that will satisfy even the more advanced athlete. However, not everyone is faced with the dilemma of tracking down a willing gym rat to sit on their backs in order to crank out weighted push-ups to failure. The push-up for some is a daunting task. One that is often more difficult to determine a starting point , then performing the actual exercise itself. If the full bodyweight push-up is an obstacle that you have yet to overcome, consider reseting your approach. You will need patience, persistence and you must become proficient at planks. After all, the push-up is essentially a moving plank. Check out 5 Plank Progressions for Beginners. If you can commit to those three things, you will conquer this exercise.

The Elevated Push-Up

The quickest way to progress into a full push-up is to practice using the same form. Rather than performing knee push-ups, it is more effective to elevate the angle of the body to reduce the weight load being pushed. In this demonstration we are using the adjustable push-up bar on our MoveStrong Functional Training Station, but a smith machine, squat rack or bench will work as well.

 how to perform The Elevated Push-Up

Initiate the exercise by positioning your hands shoulder-width apart. Grip the bar and step away forming a straight line from ear to ankle. Elevate your heels, allowing your bodyweight to shift forward. Slowly lower towards the bar until you make contact then push away from the bar as push the bar away from you and return to the starting position.  This will not only help in contracting every muscle involved, it will also assist in staying rigid in the torso. Maintain a stiff spine and engage your glutes and quads for the duration of the set. The point of contact should be roughly at the nipple line. Adjust your foot placement accordingly. If you cannot maintain neutral alignment, increase the elevation. Start with 5 repetitions and work up to 15 repetitions. If you are able to perform 15 repetitions, lower the elevation and repeat this process until you are able to perform a full bodyweight push-up.

 

suspended front plank

Improve your Core Strength and Stability | The Suspended Front Plank

Suspended Front Plank

The Suspended Front Plank is an unstable static plank progression.  This exercise starts with the foot placement in the D-shaped foot cradle of the Jungle Gym XT suspension trainer with the heels facing the handles and the forearms are in contact with the floor. Position yourself so the handles are directly below the anchor of the attachment.

how to perform a Suspended Front Plank

Initiate the exercise by positioning your elbows directly under your shoulders. Extend your knees away from the ground, maintaining a neutral spine by forming a straight line from ear to ankle. Hold the position for the designated time.  Do not allow your shoulders to extend beyond your elbows. If you cannot maintain hip stability or neutral alignment, end the exercise. Start with 30 seconds and work up to 1 minute. 

How to perform a Plank to Push-Up

How to Perform a Plank To Push-Up

Plank to Push-Up anti-extension/anti-rotation The Plank to Push-Up is a dynamic plank progression for increasing strength and stability in the torso.  This progression exercise is destabilized by the addition of anti-rotation with anti-extension.  By pushing the entire body away from the ground from one side at a time, forces greater demand for rotational stability in the hips as well as anti-extension in the lumbar spine.   If you want to kill two birds with one stone this exercise warm up your rotator cuff and  core all in one movement.    how to perform the Plank to Push-Up Begin the Plank to......

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Plank reach for beginners

Plank Reach | The Core Exercise You Should Be Doing

Plank Reach   anti-extension/anti-rotation The Plank Reach is a dynamic plank progression that is destabilized by the addition of anti-rotation with anti-extension. Anti-rotation is the resistance of rotational forces while maintaining stability in the torso. In the plank reach, this is achieved by eliminating one point of contact, forcing greater demand on the anterior abdominals and the external obliques.    how to perform the  Plank Reach Position your elbows directly under your shoulders with an object arms-length away and lined up with your center-line. Your foot placement should be shoulder-to hip-width apart; a wider stance will provide you more stability. Extend......

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how to perform a side plank

How to Perform a Side Plank

Side Plank (forearm) anti-extension/ anti-lateral flexion The Side Plank is a uni-lateral, isometric exercise that is both anti-extension and anti-lateral flexion. There is greater demand for the transverse abdominals, abductors and adductors of the hip, and the internal and external obliques to maintain stability when performing the side plank.  Adding anti-lateral flexion exercises to a workout program will improve athlete performance as well as overall strength and  stability.   how to perform the Side Plank (forearm) Begin on your side. Position your elbow directly under shoulder. Foot placement can be stacked (one foot on top of the other) or staggered......

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Reverse Plank

How to Perform a Reverse Plank

Reverse Plank (straight-arm)  anti-extension The Reverse Plank is an isometric, anti-extension exercise.  This is a great alternative to the Front Plank.  The benefit of this variation is that there is a greater emphasis placed on the posterior muscles. The lower back, glutes, hamstrings, and triceps play a more dominant role in maintaining stability when performing the Reverse Plank. how to perform the Reverse Plank  Starting in a seated position place your hands at your side and directly under your elbows and shoulders.  Extend your legs out, pointing your toes (dorsiflex) towards your knees and initiate the exercise.  Extend your hips towards......

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How to Perform a Front Plank

How to Perform a Front Plank

  Front Plank (forearm)   anti-extension The Front Plank is an isometric, anti-extension exercise.  The basic principle of the latter is to actively resist extension in the lumbar spine. Thus, promoting strength and providing stability in the torso, as well as improving overall athletic performance.  Isometric exercises involve a static contraction in which the length of the muscle and the angle of the joint do not change during an exercise.  The Front Plank is a starting point for improving stability and muscular connection.  It is not only easy to execute; it's variants expand into more dynamic progressions, making it a great fundamental exercise. how to......

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