McLeod - Swimming Anatomy - 2010

Feet-Elevated Push-Up on Physioball

The physioball variation works the same muscle groups but is more challenging because of the unstable nature of the physiobal1. The exercise can be made more difficult by increasing the inflation pressure of the physioball or by resting only the toes on the physioball instead of the entire foot.

Execution

1 . Position two medicine balls shoulder-width apart. Place one hand on each ball. Support your lower body on your toes.

2.Holding your body in a straight line from your ankles to the top of your head, push your upper body upward until your elbows are almost locked.

3.Lower your body until your chest is 1 inch (2.5 cm) off the ground.

Muscles Involved

Primary:Pectoralis major

Secondary:Anterior deltoid, triceps brachii

ASAFETYTIP

Lowering thechesttoo far can place extra stress on the ante­

Lowering the chest too far can place extra stress on the anterior part ofthe shoulder. Those with a shoulder injury or a history ofone should avoid this movement.

Swimming Focus

Incorporating medicine balls is an effective way to increase the difficulty of the push-up exercise for a person who can consistently maintain proper technique when performing regular push-ups. The unstable nature of the medicine balls places increased demand on the shoulder and core-stabilizing musculature, which will have to react to the hands being anchored on an unstable surface. Additionally, the altered hand position allows a larger available range of motion when performing the exercise, which will strengthen the muscles through a larger range.

VARIATION

Medicine Ball Push-Up With Staggered Hand Placement

The staggered hand placement (one hand on a medicine ball and one hand on the floor) creates a challenging scenario because each hand is in a different position. The challenge is similar to that encountered when swimming freestyle and backstroke. The altered hand position places more

strengthening emphasis on the hand on the medicine ball. Additionally. the added rotation of the trunk alters the demands placed on the abdominal core musculature.