Place feet shoulder width apart and
hands under shoulders and same width as shoulders.
Firmly hold on to sides of a secure
chair that won't slip.
Body should be in straight line "plank"
position from heels to shoulders.
Lower body towards chair while
maintaining plank posture until body is close to chair.
Keep core braced and strong as you press
back out from chair to preserve plank position and take excessive pressure off low back.
Tips: A good progression after mastering the table
push up. Doing a proper table or chair push up with correct posture can
actually be very challenging and beneficial.
Make sure your chair is braced or secure
so it doesn't slip out from under you.
Push ups are usually thought of as "arms and
chest" exercises but they are underrated as "core" exercises. To perform a
"proper" military push-up you need to have a strong core to keep the plank
position. People with weak cores doing push ups will shift their butts
back (to unload core) or sag their hips (core is not strong enough to lift body
into plank position). There are not many exercise more functional and beneficial
than the old school military push-up, but very few people can do them correctly
due to weak cores. No problem--just start on the wall and work your way
down until you can get to the floor.
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
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