Staggered Arm Push-Ups on Foam Roller

by Anthony Carey, MA

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Push-ups on the foam roller with the staggered hand position will put a great deal of stress on the shoulder girdle and arms, just as a traditional push-up would. But because of the staggered hand position, there will also be demand on the serratus anterior and on the oblique muscles to resist the rolling side to side that could occur with the roller. Start with a lot of separation between your hands, then get up into the push-up position by straightening up at the knees. Your chest should be centered between your two hands. From here, descend and bring your chest down between your hands, flexing at the elbows and back up. Maintain a good line from your shoulder to your ankles. If you want to progress this exercise, lift the leg opposite to your backhand. And here you'll have a lot more stabilization and a more challenging exercise because there is diagonal stabilization from the forward hand to the back foot. If you want to regress this exercise, just hold the position. This in and of itself provides a great deal of challenge to the oblique abdominal muscles along with the shoulder girdle.

About the Presenter

Anthony Carey, MA

Anthony Carey, MA IDEA Author/Presenter

Anthony Carey, MA, owns Function First in San Diego, California. He holds a master?s degree in biomechanics and athletic training, and is an internationally-recognized speaker on biomechanics, posture, motor control and musculoskeletal pain and function. As a best-selling author, his work has been featured in the New York Times and Time Magazine. Anthony is also the inventor of the Core-Tex.