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"Table" Push-Up

Directions: Perform my Dynamic Warm-Up exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

Table Push Up #1    Table Push Up #2

  1. Place feet shoulder width apart and hands under shoulders and same width as shoulders.

  2. Leave part of each palm "hooked" over the table edge so your hands won't slip.

  3. Body should be in straight line "plank" position from heels to shoulders.

  4. Lower body towards table while maintaining plank posture until chest is close to table.

  5. Keep core braced and strong as you press back out from table to preserve plank position and take excessive pressure off low back.

Exercise Figure Tips: A good progression after mastering the Wall Push Up.  Doing a proper Table or Chair Push Up with correct posture can actually be very challenging and beneficial.

  • Make sure your table 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 and maintain 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 or table and work your way down until you can get to the floor.

  • See my Push Up Section for other options.

*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 11.28.07)

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