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Advanced Push Ups

March 16, 2011

By Gerard Bochese

We talked about the push up in an earlier blog. It is an excellent body weight exercise that can be done anywhere at anytime. In this blog I want to talk about two of my favorite push-ups that are more advanced and more effective at engaging the core.

1) The Dumbbell Rotational Push-Up

To do the dumbbell rotational push-up, first perform a push-up with dumbbells grasped in both hands.  Finish the push-up by rotating to one side and balancing on one hand and lifting the other hand into a side support position.  While on one hand the shoulders and arms are aligned in a plane perpendicular to the floor.  This pressing rotation exercise develops upper body strength, torso strength, and shoulder stability.

 

2) The Dumbbell Pull Push-Up

To do the dumbbell pull push-up, first perform a push-up with dumbbells grasped in each hand.  At the top of the push-up, while maintaining a tight core and straight and neutral back (no leaning or tilting to one side), pull one of the dumbbells up to your chest in a rowing fashion.  Repeat for the other arm.  This exercise hits the muscles required for a regular push up, adds a single arm pull to hit the opposing muscles required for pushing, and requires excellent core stability to keep the body from tilting or leaning during the single arm pulling motion.

Add these two exercises to your fitness arsenal to get more “bang for your buck”.

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