This exercise is a variation of a push-up where one arm is extended forward while the other arm performs the push-up. The movement requires stability and strength in the core and upper body.
Step by step guide:
- Start in a plank position with your hands shoulder-width apart and your feet hip-width apart.
- Place one hand on a medicine ball or other elevated surface.
- Lower your body towards the ground, bending your elbows and keeping your core engaged.
- As you push back up, rotate your body towards the hand on the elevated surface, extending your arm and reaching towards the ceiling.
- Return to the starting position and repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
Tips
Keep your core tight throughout the exercise to protect your lower back and maximise stability. Perform the movement in a controlled manner, avoiding swinging or losing balance. You can adjust the difficulty by modifying the range of motion or performing the push-ups on your knees.
Benefits
This exercise targets multiple muscle groups, including the chest, shoulders, triceps, and core. It increases upper body strength and stability. It improves balance and coordination. It engages the serratus anterior muscle, which is important for shoulder health and stability. The exercise can be modified for different fitness levels by adjusting the range of motion or using knee push-ups.
Prevention
It is essential to maintain good form throughout the exercise to avoid injuries to the shoulders or back. Avoid arching your lower back and ensure that the movement is controlled and smooth. If you feel pain or discomfort in your shoulders, stop the exercise and reassess your technique.
