"Elbow Stabilization" Push-Up

(Finishing Pike Lockout Will á Challenge)

1. Place feet shoulder width apart with forearms shoulder width apart and pointing forward.  Elbows should be placed directly under shoulders.

2. Maintaining the straight plank position, move body forward as you flex elbows and bring face close to hands.

3. Push body back out and up while maintaining plank.

4. To add an extra challenge, try finishing with a *Pike Lockout at the end.

5. Review Pike Push Up*

Tips: Push ups are usually thought of as "arms and chest" exercises but they are underrated as "core" exercises and especially the advanced versions. 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.

• It's harder than it looks to move your body forward slightly while maintaining a good plank position with neutral spine.  The lockout to finish really adds some kick.  The trick with the lockout is to accelerate as you "pop" out into the full extension.

*Note: 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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(Updated 1-25-05)

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