The Incline Push-Up With Rotation Is An Upper Body Strength and Core Stabilization Exercise
- 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.
Eliminate the bench. Perform a standard push-up on an exercise mat, and then rotate into a side plank.
Ability to perform a standard push-up on an exercise mat and a side plank.
Before DVDs this is how people exercised at home. The recording uses marches and waltzes to get you moving. A booklet was sold along with a set of five recordings.
The Pike Push-Up Is A Bodyweight Strength Training Exercise That Works Core, Biceps and Shoulders
Mats are sold by Power Systems, Perform Better and Amazon
- Step onto mat. Place hands shoulder width, and feet hip width.
- Lift tailbone and place your body in an inverted V pike position.
- Knees straight but not locked.
- Head positioned between arms.
- Bend elbows and slowly lower until forehead touches mat.
- Slowly push up to starting pike position.
- Maintain spinal stability and control throughout exercise.
- Keep your breath steady and avoid straining.
ERRORS: Lifting shoulders toward ears. Looking up. Straining.
MODIFICATIONS: If you begin to lose control of the exercise, move only part of the way down.