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"Split Position" Push-Up

"Split" Push Up-Position 1 (Split Right-Up)
"Split" Push Up-Position 2 (Split Right-Down)
"Split" Push Up-Position 3 (Split Left-Up)
"Split" Push Up-Position 4 (Split Left-Down)

  1. Place feet shoulder width apart with one hand close to your side and low near navel level; the other is above shoulder near top of head.

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

  3. Lower body while maintaining plank posture until chest is close to ground.

  4. Keep core braced and strong as you lift to preserve plank position and take excessive pressure off low back.

  5. Perform a set in one position then switch to opposite split for second set.

Exercise Figure Tips: Push ups are usually thought of as "arms and chest" exercises but they are underrated as "core" exercises. To perform a "proper" 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 exercises more functional and beneficial than push-ups, but very few people can do them correctly due to weak cores.

  • "Split Position" Push-Ups are much more challenging for your core. They also require more mobility for the arm that is split over the shoulder.  For competitive athletes that desire an extreme challenge, try a "plyo jump switch" between each push-up.

*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 2-23-04)

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