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Push Up Variation 2
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Push Up Variation 2
Swiss-Ball Pushup Plus
Brace your abdominals as if you were about to be punched. On the side of your shoulder blade and upper ribs lies a small, neglected muscle called the serratus anterior. When it's weak, you can't move as much weight in the bench press and military press.
And since your rotator-cuff muscles must then pick up the slack to stabilize your shoulder joint, shoulder pain and injury often result.
Avoid pain and boost your bench press with the "Swiss-ball pushup plus." The "plus" portion is when your shoulder blades glide away from each other at the top of the movement.
When performed on the floor, the pushup plus activates your serratus anterior 38 percent harder than a standard pushup does, report researchers at the University of Minnesota. The Swiss-ball version works even better.
How To Do It
A. Assume a pushup position with your hands placed directly under your shoulders and on the sides of a Swiss ball. Spread your fingers, with your thumbs pointing forward.
B. Keeping your core tight, lower yourself until your chest grazes the ball, then push back up. At the top of the move, push yourself as far away from the ball as you can so your shoulder blades move away from each other.
The Push Up Variation 1
Variation 3
Variation 4
Variation 5
This site is solely for informational and educational purposes. It is not intended as medical advice.
Consult a physician before beginning any new exercise, nutrition or supplementation program....Disclaimer
Copyright 2007-2008 Steve R. Robbins. All rights reserved.
