Category: Strength training

How To Do A Straight Arm Plank

November 17, 2022

INSTRUCTIONS

  • Position your body on hands and knees.
  • Place hands under shoulders. Feet hip width apart.
  • Draw in the navel and brace the abs.
  • Lift the body off of the floor forming a plank position.
  • Shoulders are higher than hips, and hips are higher than heels.
  • Hold the plank position 15 to 20 seconds.
  • Slowly return to the starting position.
  • Repeat for the desired number of repetitions.
  • Avoid feet collapsing inward, shoulder blades winging or chin dropping toward the floor.

How To Do An Incline Push-Up With Rotation

November 3, 2022

The Incline Push-Up With Rotation Is An Upper Body Strength and Core Stabilization Exercise

INSTRUCTIONS

  • Begin in a high plank position with feet hip-width apart and arms extended.
  • Place hands on a flat bench or other elevated platform, slightly wider than shoulder-width.
  • Draw in the abdomen and contract the glutes to maintain the body in a straight line.
  • Perform a push-up as normal, lowering your body within your range of control.
  • At the top of the motion rotate the body and reach the arm toward the ceiling.
  • Allow the feet to rotate naturally while maintaining stability.
  • Return to high plank position and perform for desired number of repetitions.
  • Keep the body stable.
  • Avoid shrugging shoulders.

MODIFICATION

Eliminate the bench. Perform a standard push-up on an exercise mat, and then rotate into a side plank.

PREREQUISITE

Ability to perform a standard push-up on an exercise mat and a side plank.