Biased Platform Pushups


The goal of this exercise is to challenge muscular endurance and strength in the pectoralis muscle group, anterior deltoids and triceps, as well as prone dynamic balance, core stabilization, hip, shoulder and shoulder girdle stabilization.

Contact Points:

Bend both knees and rest them on the floor to make the exercise easier. Place the outside hand on top of a soft, weighted fitness ball to make it more challenging.

Visual Affect:

Focus the gaze directly down for less balance challenge. Shut the eyes for more balance challenge.

External Stimulus:

Place the feet on another Balance Trainer dome or on a soft, weighted fitness ball for more balance challenge.

Movement:

Decrease the range of motion for an easier variation. Alternatively pull one knee into the chest with each pushup for more challenge.

Set up and Alignment:

Kneel on the floor, on a mat or other padded surface if necessary. Turn the BOSU to a “dome side down” position. Place one hand on the floor to the side of the dome and fully extend the elbow. Place the other hand in the center of the platform with the elbow flexed approximately 90 degrees. Adjust body positioning so that the chest and shoulders are aligned over the center of the platform. Tuck the toes under and straighten the legs so that the body is in an extended plank position.

Execution:

Slowly flex the elbows, lowering the chest toward the center of the platform. Allow the elbows to open to the sides so that the shoulders move through horizontal abduction. More of the body weight will be on the arm that is supported on the floor. Maintain an aligned position from the ankles through the ears. Pause at the bottom of the movement. Perform 8 to 20 repetitions to fatigue, adjusting the reps based on overall workout time and goals. Perform the exercise on both sides of the body.

Safety Tips:

Keep the center of the chest aligned over the center of the platform. Maintain neutral lumbar and cervical spinal posture throughout the exercise. Do not lift the head or “collapse” in the lower back. Partial scapular retraction and scapular depression will help stabilize the shoulder girdle. This exercise may not be appropriate for those with orthopedic concerns associated with the wrist or shoulder.

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