This week I’m sharing 5 innovative core exercises that will have a positive carryover to your push-ups. As I talk about ALL the time, the push-up is a moving plank. In order to perform this exercise to your full potential, your body needs to remain in a plank position for the duration of the exercise. This is much easier said than done.
When many people do push-ups, they lose the ever-important plank position and hinge through their lower or mid back, flare their ribcage, pike or drop their hips, drop their head, or a combination of the above. So rather than looking like a “plank,” they more closely resemble a Slinky or floppy sandbag. I also used this analogy with the pull-up.
#1) Hollow Body + Alternating Presses + Band Resistance
This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.
Coaching Tips:
- Lie on top of a resistance band, and hold each end of the band in each hand. Hold a weighted object in each hand.
- Lie on the floor. Lift up your legs so they are in a vertical position, fully extend your knees, point your feet away from you (plantarflex).
- Keep your neck in a neutral position, chin tucked, and tuck your ribs towards your hips (close the space in your midsection).
- Before you go, take a deep breath in (360 degrees of air around your spine), and contract your anterior core muscles.
- Now slowly lower your legs towards the ground, and to a range where you are able to maintain proper form (and feel your anterior core muscles). Maintain this position for the duration of the exercise.
- While keeping your body in a fixed position, perform alternating presses.
- In the top position of the presses, your hand, elbow and wrist should be in a stacked position, and the weight should be over your armpit.
- Gain a moment of control in the top position, then lower the weight to the bottom position with control.
- In the bottom position, your elbow should form roughly a 45 degree angle with your body, and should not flare out. Your forearm should remain in a vertical position.
- For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, shoulders to shrug, torso, spine or hips to rotate, or hips to leave the floor.
#2) Feet Elevated Long Lever Push-Ups + Band Resisted Psoas Marches
This exercise strengthens the triceps and psoas muscles, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.
Coaching Tips:
- Place a resistance band around your feet.
- Get into a plank position from your hands and feet, and elevate your feet on a surface.
- Adopt your preferred foot width.
- Place your hands so they are well ahead of your shoulders, and place your hands so your thumbs and second fingers are touching.
- Now bend your elbows and completely touch your forearms to the floor, then extend your elbows and press back to the starting position. Do not let your elbows flare out.
- Once you are back in the starting position, lift one foot off the wall and bring your knee in towards your torso. Return your leg and foot to the starting position with control, and repeat using the other side.
- For the duration of the exercise, press your body away from the floor and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, hips to pike or collapse, or shoulders to shrug.
- For the duration of the exercise, maintain a 360 degree brace, and keep your glutes engaged (on the side(s) that is in contact with the wall).
- In terms of breathing, do what works and feels best for you.
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#3) Single Arm Push-Up Iso Hold + Band Resisted Towel Slides
This advanced exercise strengthens the chest, shoulders and triceps, improves shoulder and scapular controlled mobility (and stability on the planted side), and lumbo-pelvic stability.
Coaching Tips:
- Place a resistance band around your wrists, and place one hand on a towel.
- Adopt your preferred foot width.
- Get into the bottom position of a push-up.
- Your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out.
- On the planted side, your weight should be evenly distributed throughout your full hand and fingers, not just at the base of your hand/wrist. Pretend you are trying to spread your full hand and fingers to the floor.
- While holding in a single arm push-up position, perform a slide out with the other side. Go to a range where you are able to maintain proper form.
- For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, hips to collapse or pike, or neck to collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace), and contract your glutes.
- In terms of breathing, do what works and feels best for you.
#4) Ab Slide-Outs On Towel + Band Resistance
This exercise strengthens the serratus anterior muscle, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.
Coaching Tips:
- Place a long resistance band around your feet, and hold the band in your hands. Place your forearms on a towel.
- Get into a plank position from your forearms and feet.
- Adopt your preferred foot width.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.
- Use the muscles in your shoulders and around your shoulder blades and side your forearms forward. Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and return your arms to the starting position.
- Do not keep your shoulder blades pinned. They are meant to move.
- For the duration of the exercise, aside from your upper body, the rest of your body should remain in a fixed position.
- For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, weight to shift from foot to foot, or hips to pike or collapse.
- In terms of breathing, do what works and feels best for you.
#5) Hollow Body Hold + Band Resisted Overhead Presses
This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.
- Attach a resistance band around the bottom of your feet, and hold the band in each hand, and get into the bottom position of an overhead
- Lift up your legs so they are in a vertical position, fully extend your knees, and point your feet away from you as best you can (plantarflex).
- Brace your core muscles (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection).
- Now slowly lower your legs towards the floor, and to a range where you are able to maintain proper form (and feel your anterior core muscles). Maintain this position for the duration of the exercise.
- While keeping your body in a fixed position perform overhead presses.
- Return your arms and the dowel to the starting position, and repeat for the target number of reps.
- In the bottom position, do not allow your elbows to flare out.
- For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, shoulders to shrug, torso, spine or hips to rotate, or hips to leave the floor.
- In terms of breathing, do what works and feels best for you.
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