X-Push Up

Foremost, how vital is proper push-up progression?

As I have written happily time after time — most clients can benefit from properly progressing their push-up because appropriate push-up progression provides: core stabilization, improved posture, increased power, extra endurance, stronger stability in your joints, more strength in their upper and lower body, increased muscle mass, and fat loss.

Additionally, mastering push-ups in terms of Stabilization, then Strength, to then graduate to Power is fundamental in achieving optimal core stabilization and movement muscles while building lean muscle by engaging the correct muscles. These phases cannot be skipped and shouldn’t be progress until each phase is truly mastered especially while using any equipment. In other words, a client should first progress accordingly using their own body weight before the usage of a Bosu, stability ball or another piece of equipment.

Staggered Push-ups for Functional and Overall Strength

A staggered push-up is an anaerobic exercise that is a body weight movement performed in the prone position by bending your elbows at 90 degrees while your arms are used to help lower and raise your torso. The gravity and resistance that your body provides during this exercise creates functional and overall strength. Functional strength can best be defined as to effectively producing stabilization and movement to the body with daily activities.

The staggered push-up can be considered a “moveable plank” since the core is utilized for strength just as much as the upper body is during performance. Correct staggered push-ups should be performed with the upper body, torso, and lower body moving as one unit. Staggered push-ups are a tremendous exercise because of the multi-joint and multiple muscle groups they recruit during movement. Moreover and most importantly, staggered push-ups are a true test of strength, stability, endurance, and power.

Browse

News collects all the stories you want to read