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Push Up: "T-Stabilization"

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!

"T-Stabilization" Push Up-Position 1 (Up)
"T-Stabilization" Push Up-Position 2 (Down)
"T-Stabilization" Push Up-Position 3 (Left Side Rotation-Up)
"T-Stabilization" Push Up-Position 4 (Up)
"T-Stabilization" Push Up-Position 5 (Down)
"T-Stabilization" Push Up-Position 6 (Right Side Rotation-Up)

  1. Assume "Military Push-Up" position but with slightly wider feet; hands are under shoulders and same width as shoulders.

  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. As you press up, use your core to rotate one side of trunk up until arm is straight up while keeping good bridge alignment, stabilize movement, then return to down position for the next push-up.

  6. Continue by alternating left to right.

Exercise Figure Tips: Make sure you have good alignment with straight body or "plank" bracing position and a wide base of support with your feet.  Don't allow hips and core to sag or drop.  This is a great exercise for shoulder and core stability plus transverse rotation training.

  • Options: If this is too hard, just start without the push up by doing the T-Stability Lockout which gives your shoulders a chance to increase stability without the extra demands of the military push up.  To increase challenge, try adding speed acceleration during your rotations, but remember to quickly stabilize movement on top before returning.  You can also add a Hyperextension at the top of your rotation for more shoulder mobility and stability challenge.

  • In my opinion, this is one of the most beneficial push ups you can do as long as your shoulders have enough strength and stability to control them.  You get chest, arms, core, and major shoulder stability challenge.

*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 12.11.07)

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