Arm-raise push-up exercise
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Arm-raise push-up



Exercise details

  • Target muscle: Lower Pectoralis Major
  • Synergists: Upper Pectoralis Major, Anterior Deltoid, Triceps Brachii
  • Dynamic stabilizer: Biceps Brachii (short head only)
  • Important stabilizers: Internal and External Obliques, Rectus Abdominis
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Get into a push-up position with your hands slightly wider than shoulder-width apart and your feet wider than hip-width apart.

Execution

  1. Keeping your body straight and rigid, inhale as you lower your chest to the floor.
  2. Exhale as your push your body back up and then raise one arm.
  3. Lower your hand down on to the floor to return to the starting position.
  4. Repeat steps one to three, alternating the arm you raise.
  5. 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.
  • See also the shoulder-tap push-up, stability ball decline push-up and stability ball push-up.

Arm-raise push-up video

Sources

ExRx.net, Shoulder Articulations



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