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.