When I get finished teaching you this never-before-seen version of
push-up, you’re going to think that either I’m crazy or a genius or both! Of course, results you’ll get from it will speak for themselves.First, we need to set stage for this version of push-up.
To begin with, exercises that move your body rather than weight (such as push-up) have been shown to fire more muscle fibers than exercises that move weight rather than your body (such as bench press). This means that push-up has potential to activate a lot of muscle fibers.
Next, we know that exercising in an unstable environment also increases muscle fiber activation. This is because your body compensates for instability by firing more muscle fibers in order to stabilize resistance. Anyone who’s run barefoot on sand knows tremendous work your calves get from it. The same concept is put to work in this exercise.
* NOTE: Effective exercise requires progression, and that is essential for learning to perform this exercise safely. Because you will end up doing it in a very unstable environment, you need to start slowly and work your way into it. Naturally, if you’re an advanced trainer or are used to working in an unstable environment you may progress more quickly.
Only go as far as you’re comfortable with these exercise stages. Each stage holds great benefits but you should always err on side of caution.
Read through these exercise stages one at a time, then, at end of article, you’ll find a link where you can view pictures of each stage.
Stage 1 - Dumbell Push-Ups
Set two dumbells on floor in approximate hand position and spacing you would use for a push-up. You will essentially be using dumbells as push-up handles.
The plates on dumbell should be round (meaning that they’ll roll) for maximum instability. Use fairly lightweight dumbells, e.g. 15 to 20 pounds each, so they’ll move around more.
This variation by itself is an excellent exercise for beginner to intermediate trainers. You may do this variation with your knees on floor if you’ve not yet developed strength for regular, full push-ups.
Stage 2 - Swiss Ball Push-Ups
Set a large Swiss Ball (the inflatable exercise ball) on floor where you’ve got some space.
Place your hands on floor in your regular push-up position then set your legs on top of Swiss Ball. Your shins should be on top of ball, placed slightly to sides so you can use them to maintain your balance.
Do push-ups in this position. You will find that ball will shift around as you are doing exercise and you’ll be forced to move your body around to keep your legs on top of it. The ball will roll slightly forward with you as you drop down to bottom of push-up position and roll slightly back as you push yourself up.
