This is an advanced move. Master the basic push up before attempting this double whammy medball push up.
More Pars Fitness Coach Christina Ricci takes the basic push up to a whole new power-house level.
Key benefits of this move:Uses every muscle in your body
Builds core endurance and stability
Improves postural integrity
The Set Up & Execution
• Grab 2 med balls the same size of course, and position just outside shoulder-width.
• Arms are in line with shoulders, but the balls are slightly wider.
• Get into a plank position with head to toe engagement. This is key to keep your balance and stability.
• Head is in line with your spine: forming a straight line from head to toe.
• Glutes are tight – squeezed together with core engaged the entire time.
• You can stop right here and simply hold this plank position. This is a challenging position on its own.
• Or you can go for the push up by releasing down as one unit into a push up. My chest drops between the medballs. My entire body engaged to maintain the head to toe straight line. Pushing up is harder, especially to maintain that straight line… but try with all your might to maintain it, as that is the key.
If getting on your toes is not in your bag at the moment, grab a mat and perform on your knees, still keeping that head to knee straight line engagement.
Do not allow elbows to flair. Do not lead with your chin to the mat! Do not allow your mid-line to sink at any point.
So let’s make sure you get green checks on these key points:
• On your knees or more advanced, on toes.
• Balls positioned outside shoulders.
• Range of motion is chest to the floor – lightly touch, don’t plant the chest onto the mat.
• Full extension with the arms at the top.
• Keep body as in line as possible as you lower down between the medballs.
• Push back up by straightening your elbows.
• Your whole body goes down and up as one unit.
Perform as many as possible. Work up to 10. BONUS: This move tones your triceps!