Dynamic stabilizer: Biceps Brachii (short head only)
Important stabilizers: Internal and External Obliques, Rectus Abdominis
Mechanics: Compound
Force: Push
Starting position
Get into a push-up position with your hands slightly wider than shoulder-width apart and your feet wider than hip-width apart.
Execution
Keeping your body straight and rigid, inhale as you lower your chest to the floor.
Exhale as your push your body back up and then raise one arm.
Lower your hand down on to the floor to return to the starting position.
Repeat steps one to three, alternating the arm you raise.
Perform for the desired number of repetitions.
Comments & tips
Position your legs wider than illustrated in the image.
Use the arm-raise push-up to improve your body’s general stability and enhance balance.
This exercise targets dynamic balance since it involves keeping your core still while moving your extremities. Targeting dynamic balance is more functional as it mirrors the demands of daily movements, where the core must be stable while the extremities move.
Compared to the standard push-up, the arm-raise push-up is more difficult since it challenges your balance. Raising the the arm puts the body out of balance, which activates the stabilizer muscles in the core.
To make the exercise more difficult, put your feet closer to each other to decrease your base of support. Conversely, place your feet further apart to make the exercise easier.
