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EXERCISE OF THE WEEK |
Stagger Stance Push Up
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By: Michael Wille CSCS, ACSM-HFS, CES For a more balanced productive workout, utilize the following movements: · Hip Dominant lower body · Knee dominant lower body · Horizontal Pull · Vertical Pull · Core Stability For full body workout perform one of each 2-3 times a week on nonconsecutive days. |
How to perform: By staggering your hands during a push up you can incorporate a rotary stability component to the exercise. Starting in a normal push up position; placing one hand further forward than the other. Lower yourself to the floor then press up to the starting position.
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Horizontal Push Movement Pattern This movement pattern involves moving a load horizontally in relation to your body (adduction in the transverse plane/flexion in sagittal) I will focus on the push up exercise and show how versatile the variations can be. Unlike chest presses on a bench, the push up allows the scapulae (shoulder blades) to move through a more complete range of motion. They also can incorporate more protraction of scapulae to contribute to healthier shoulders.
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