Set two dumbells on the floor in the approximate hand position and spacing you would use for a push-up. You will essentially be using the dumbells as push-up handles.
The plates on the dumbell should be round (meaning that theyll roll) for maximum instability. Use fairly lightweight dumbells, e.g. 15 to 20 pounds each Cody Whitehair Bears Jersey , so theyll 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 the floor if youve not yet developed the strength for regular, full push-ups.
Stage 2 - Swiss Ball Push-Ups
Set a large Swiss Ball (the inflatable exercise ball) on the floor where youve got some space.
Place your hands on the floor in your regular push-up position then set your legs on top of the Swiss Ball. Your shins should be on the top of the ball, placed slightly to the sides so you can use them to maintain your balance.
Do push-ups in this position. You will find that the ball will shift around as you are doing the exercise and youll 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 the bottom of the push-up position and roll slightly back as you push yourself up.
Stage 3 - Swiss BallDumbell Push-Ups
Now that youve experienced instability at both ends of the push-up, its time to put them both together and feel the burn!
Be sure you are comfortable with other two progressions before attempting this one and be sure you are not too close to anything should you lose your balance and roll off.
Set the dumbells up as you did in Stage 1 and set the ball up as you did in Stage 2. Place your hands on the dumbells first then set your legs on the ball.
Make sure you drop down and get a full range of motion (the dumbell handles will allow you to go further down than if you were doing them on the floor).
The first few reps may feel easy but as you continue, you will notice a burning sensation in the deep muscle fibers of your chest. Keep going! This is where it gets good. You are now hitting muscle fibers that have most likely never been effectively worked by standard chest exercises!
And if you think youre getting a burn on the first set, just wait till you do a few more sets. Youll feel it across your abs and sides too!
The reason this exercise is so effective is simple: complete instability.
Since the vast majority of chest exercises are performed in a reasonably stable position, there are some muscle fibers that never get fully worked. They arent required to work because youre stabilized.
By placing your legs and both hands on independently moving objects Hroniss Grasu Jersey , you demand massive amounts of stabilizing work on the part of your pecs. Your pecs never normally get this work with most chest exercises. Now theyre stabilizing your entire body and your limbs while youre moving yourself up and down!
All this intense stabilizing work fires many more muscle fibers than are normally required for a push-up, resulting in a tremendously effective exercise for the chest.
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