top of page
Plane of Motion

Push Ups Off The Bar

Plane of Motion

Sagittal

Spring Setting

Light / Medium

1 Medium Spring or

1 Light Spring

Muscle Focus

Shoulder Flexors

Anterior Deltoid, Pectoralis Major, Coracobrachialis, Biceps Brachii

  • Press the arms away from the bar to push the carriage out.

  • Resist the springs as the carriage closes and the elbows bend.


Scapular Upward Rotators

Serratus Anterior, Trapezius

  • Draw the bottom tips of the scapulae away from each other as the arms straighten so the shoulders don't hike too high to the ears.


Elbow Extensors

Triceps Brachii, Anconeus

  • Straighten the elbows to push away from the bar.

  • Resist the springs as the carriage closes and the elbows bend.


Hip Extensors

Gluteus Maximus, Hamstrings

  • Keep the legs lifted away from the floor.

  • Co-contract with the anterior spinal stabilizers to protect the lower spine and keep the hips pressed into the box.


Other Muscles at Play

  • Anterior spinal stabilizers provide lumbo-pelvic stabilization and work with the hip extensors to protect the lower spine and keep the hips pressed into the box.

  • Hip adductors keep the legs closed together

  • Plantar flexors point the feet.

  • Scapular adductors draw the scapulae together to resist hunching the shoulders.

  • Scapular downward rotators draw the bottom tips of the scapulae together as the elbows bend to keep the shoulders from hiking.

  • Scapular depressors draw the shoulders down away from the ears.


Objectives
  • To enhance trunk stability by strengthening the abdominal and back extensor muscles during the push up movement of the arms.

  • Enhance core support, shoulder control and shoulder blade stabilization during arm movements.

  • To teach proper scapulohumeral rhythm in an overhead reach.

  • Focus on breathing to synchronize the movement.

HOME  |  PRIVATE SESSIONS  |  CLASSES  |  PRICING  |  GIFT CARDS  |  REFER-A-FRIEND  |  LOYALTY PROGRAM  |  TEACHER TRAINING  |  CONTACT  |  CAREERS  |  PRIVACY  |  TERMS

RB Pilates

845-237-4711

raleigh@raleighbpilates.com

845-576-2166

raleighbpilates@gmail.com

45 Quaker Ave, #209

Cornwall, NY 12518

Download the Fit by Wix app and join “RB Pilates, LLC” to see your account, rewards & book classes & sessions.

© 2022 RB Pilates, LLC. All rights reserved.

bottom of page