Exercise Of The Week

EXERCISE OF THE WEEK                                                      

Stagger Stance Push Up

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.

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.