May 2008 Exercise of the Month
Push-Up
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Start with hands and feet on the ground as you make a straight line from you shoulders to feet; by keeping the gluteus and abdominals contracted. Hands should be placed on the ground in line with the shoulders, but slightly wider than shoulder width.
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From this position flex at the elbows to a ninety-degree angle as you lower the entire body down together; making sure the back is not arched and the gluteus is not too elevated.
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Next press yourself back to the starting position as you extend at your elbows while continuing to maintain a straight line with the body
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Demonstrator - Julie DeRose |
The Push-Up is utilized to increase strength in the following areas:
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Pectoralis Major
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Triceps Brachii
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Deltoid
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Gluteus Maximus/Rectus Abdominis - Stabilizing Muscles
Rationale Behind Utilization of Forward Sled Drag
This is an excellent exercise to develop upper body strength as well as developing core strength and adequate postural control. This is an exercise that is too often overlooked due to its ease and simplicity. However, it is also too frequently attempted incorrectly with poor postural alignment whether it be a sagging lower back, elevated glutes and/or poor back position. By engaging the core, the athlete will be able to attempt this exercise correctly and with more efficiency. Once done correctly there are many variations that can be attempted including isometrically holding the bottom position, rotational, feet or hands on stability ball or weighted as well as many more.
Champion Sports Advantage