This exercise is a variation of a push-up where one arm is extended forward while the other arm performs the push-up. The movement requires stability and strength in the core and upper body.
Type
Strength
Equipment
No Equipment
Difficulty
Advanced
Key Benefits
- Targets multiple muscle groups including chest, shoulders, triceps, and core
- Increases upper body strength and stability
- Improves balance and coordination
- Engages the serratus anterior muscle, which is important for shoulder health and stability
- Can be modified for different fitness levels by adjusting the range of motion or using knee push-ups
Execution Protocol
- Start in a plank position with your hands shoulder-width apart and your feet hip-width apart.
- Place one hand on a medicine ball or other elevated surface.
- Lower your body towards the ground, bending your elbows and keeping your core engaged.
- As you push back up, rotate your body towards the hand on the elevated surface, extending your arm and reaching towards the ceiling.
- Return to the starting position and repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Chest
Primary
Triceps
Primary
Shoulder
Primary
Obliques
Secondary
Glutes
Secondary
Abs
Secondary