http://www.thebestbodyweightexercises... - What's one of the first exercises you think of when somebody mentions "bodyweight exercise"... the push-up, right?
Well, now it's time to take the humble push-up to another place and add in MOVEMENT.
What we're going to do is a push-up...then step the body directly to the side. Then another push-up, then step the body directly to the side, continuing until you either run out of floor space or you're ready to come back in the other
This carries a few big benefits beyond just novelty.
1. Lateral movement patterns are generally underworked in most people.
Think of how often the exercises you're doing involve direct movement to the side. Most of them work your body straight up and down, right? This is especially true of upper body exercises. You're going to working your muscles in a way they've NEVER been worked before.
2. Developing core strength.
During the "walking" part of the movement, you'll be balancing on one arm and one foot, and shifting your weight over with explosive power. This will help develop core strength very effectively.
3. It's scalable for any training level.
You can do this one whether you're a complete beginner or a very advanced trainer. I'll demonstrate the beginner "on knees" version as well. It all comes down to body position and speed of movement.
How to do the Lateral Walking Push-Up
Let me just say, I HIGHLY recommend watching the video demonstration of this above. The still pictures will give you an idea of how to do it but because it's very much a movement-based exercise, video shows the flow a lot better.
I'll demonstate the more advanced version first here, moving onto the "starter" version after.
First, get in the top position of a push-up...with one difference. Your FEET should be further apart than normal...about a foot to a foot and a half or so.
Come down into the bottom of the push-up.
Now push back up powerfully out of the bottom...and as you do so, bring your left hand and left foot in towards the mid-line of your body.
Now your hands and feet are set right beside each other.
Step out to the right with your right hand and right foot at the same time.
And come straight down into the bottom position of the push-up again.
When you've gone as far as you can in one direction (or have gone as far as you want to), come back to the left, repeating the same pattern.
Hands and feet close together.
Then step out to the left at the same time.
Straight down into the push-up.
Then pop back up and into the hands-and-feet-together position and repeat.
Here's a direct back view of the exercise to help you see hand and foot placement.
This exercise is actually a lot of fun to do, once you get the coordination down. Take it slow at first then build up to some faster speeds and more power. If you train with a partenr, you can now race each other across the gym floor... ;)
How to do The "Starter" Version
This is the same basic idea and movement pattern only done slower and with your knees on the ground instead of your feet. THIS is what makes it accessible to anyone!
Start with your hands in the push-up position, kneeling on the floor.
Come down into the push-up.
Come up and reach your right hand out to the side KEEPING your right knee on the ground for now.
Once your hand is set, shift your right knee over on the floor.
Come down into the push-up again.
Repeat this sequence in one direction, then back in the other direction to keep the workload balanced.
Then repeat the sequence. Once your hands are the middle, set the right hand over, then the right knee over then down into the push-up.
That's the exercise! This version takes a bit of practice and if you have gym mats, you'll likely be able to do it a bit faster than I did since I'm just doing it on straight concrete.
Conclusion:
This is a very unique bodyweight movement that will challenge you to work in a very different movement pattern than what your body is used to. It's fun and challenging and is an excellent movement for targeting the core, developing upper body explosiveness and coordination!
muscle mass scale Great bodyweight chest exercise...Lateral Walking Push-Ups | |
| 26 Likes | 26 Dislikes |
| 6,688 views views | 17K followers |
| Sports | Upload TimePublished on 29 Mar 2014 |
Related keywords
weight training weight loss,pushup routine,push up piso,strength training serie,weight training near me,mass building exercises,chest training at home,muscle mass index,muscle mass percentage men,training significado,push up muscle,trx chest routines,training with hinako,bodyweight exercises,chest exercise chart,press up group,chest meaning in bengali,chest specialist,push ups maths,pushups everyday reddit,chest training t nation,training point,fitness your way,pushups 100,strength training anatomy español,training deporte,pecs checklist,chest exercises men,chest workouts with weights,fitness quotes,pecs in tle 10,muscle cramps,pecs ppt,incline push ups,push up workout,strength potion,muscle milk,chest exercises with rotator cuff injury,muscle and fitness,fitness near me,pushups how many day,bodyweight exercises for legs,mass building back workout,fat loss workout plan,fat loss diet for men,muscle building program,chestnut,chest exercises gym,fat loss exercises,chest workout dumbbells,fitness models,fitness evolution,chest workouts to do at home,chest workout routines for mass,push up cup,press up exercises,chest workout beginner,strength training at home,muscle mass protein,exercises อ่านว่า,strength training by muscle & motion,chest exercises for women,chest training for mass,muscle building recipes,press up to unlock this screen,push up to pike,fitness tracker,chest routines for strength,bodyweight exercises for hamstrings,strength training for triathletes,strength training workouts,chest training routine,strength training,training camp,training wheels,chest infection,chester le street,muscle mass diet,chest exercises without bench,push up bra,press up meaning,chest routines bench press,chest training routines,exercises using adjective,strength training and coordination an integrative approach,madbarz chest routines,chest workout routines without weights,strength training benefits,push ups biceps,strength training pdf,muscle memory,fat loss pills,training mask,pecs tle 9,muscle building nutrition,muscle building snacks,chest routines for size,pushups for triceps,exercises แปลว่า,muscle building bible,fat loss vs weight loss,mass building bicep workout,push-ups en español,strength training for runners,chest workouts with free weights,fitness singles,muscle shoals,mass building chest workout,muscles of the body,chest workout bodyweight,chest day routines,exercises for oblique,fat loss breakfast,muscle pain,muscles,chest workouts with cables,training que es,mass building shoulder workout,exercises on conditional sentences type 1,muscles of the leg,pecs meaning,chest exercises with bands,push ups sport,strength standards,bodyweight exercises for chest,chest training videos,chest workout routine,chest exercises at home,bodyweight exercises for triceps,muscle mass supplement,strength synonym,pushups,pecs definition,muscle building meal plan,muscle cars,training center garmin,push up wheel,chest exercises with cables,exercises for pelvic floor,push up bikinis,exercises for rotator cuff,chest workout routines,press up to return,pecs traits,chest workout t nation,chest training frequency,pushups on wall,weight training program,push up form,weight training vs cardio,fitness 19 hours,best chest routines for mass,push up hold,chest training volume,mass building meal plan,chest training for beginners,chest training program,muscle building food,exercises for glute,strength training apple watch,press ups for beginners,weight training for swimmers,pecs in tle,chest training without bench,chest workout home,strengthsquest,chest routines bodybuilding,chest workout gym,exercises แปล,chest workouts dumbbell,strengths and weaknesses,push up plus,fitness 1440,pecs attributes,bodyweight exercise program,push ups calories,exercises present simple,muscle cars for sale,weight training for women,pushups calories,chest freezer,training gym,exercises for sciatica,fat loss forever,mass building arm workout,fat loss forever pdf,pushups hundred,chest measurement,fat loss tips,chest workouts with resistance bands,exercises for lower back,strengthsfinder,strength training in soccer with a specific focus on highly trained players,muscle mass weight,fitness watch,exercises for back best,chest workout no equipment,pecs lifestyle,chest routines for mass and definition,chest training equipment,bodyweight exercises to build muscle,chester bennington quotes,mass building shoulder exercises,push ups 100 a day,muscle building breakfast,muscle building diet,push up for back,fitness blender,push ups 100,chest workouts with barbell,muscle maker grill,muscle massage gun reviews,handstand push ups,push ups ejercicio,training traduccion,pecs in cookery,pushups pro,pushups for shoulders,chest congestion,muscle mass loss,chest workouts routine,mass building workout routine,chester bennington wife,push up significado,muscle mass percentage chart,mass building back exercises,chest workout routine for mass,strengthen,muscle spasm,fitness pal,push up board,strength and conditioning,muscle up,chest workouts for mass,muscle twitch,muscle mass definition,chest training variations,chest workouts for strength,push ups types,chest pain in right side,push ups workout,press up voucher,chest workouts with dumbbells,chester university,muscle massager gun,push up stand,strength quotes,strength training and coordination an integrative approach pdf,fat loss foods,pushup for shoulders,training force,push up benefits,weight training at home,fat loss workout,bodyweight exercises for shoulders,training peaks,press up 30 day challenge,press up challenge,push-up traduccion español,push up mujeres,fitness 19,exercises things in the classroom,muscle knots,chest tightness,chest training tips,weight training guide,bodyweight exercises for upper body,chest workout,press ups for chest,mass building chest exercises,exercises on prefixes and suffixes intermediate level,top chest routines,bodyweight exercises pdf,muscle mass percentage,muscle building workout plan,muscle strain,exercises present simple tense,training wheels letra,muscle building exercises,press ups,push ups for chest,muscle atrophy,chest pain gas,press up handstand,pushups diamond,chest training techniques,strength tarot,chester bennington,chest exercises for beginners,weight training for runners,bodyweight exercises for beginners,strength tattoos,chest workouts with bands,push-ups crossfit,weight training for beginners,push up test,strength definition,fitness equipment,chest workout calisthenics,chest of drawers,chest exercises for women at home,fitness connection,fitness sf,chest workouts at home,pushup for upper chest,pushup for biceps,push up jeans,push up bar,muscle building routine,best chest routines,fat loss macros,pushup for chest,muscle mass workout,wide push ups,press up workout,press up test,weight training workouts,fat loss plateau,pecs cluster,strength training anatomy,training center,chest training diet plan,strength training for soccer,fitness factory,push up hand release,bodyweight exercise routine,chest exercises bodybuilding,bodyweight exercises for runners,mass building program,bodyweight exercises at home,chest indrawing,training wheels lyrics,pecs meaning in english,chest training workout,muscle mass calculator,pushup for beginners,chest training tips for hypertrophy,bodyweight exercises for lats,muscle building meals,muscle relaxers,spiderman push ups,chest workouts without weights,fat loss diet,push up gif,chest training with bands,push up rodillas,fat loss meal plan,chest exercises no weights,fat loss extreme,pecs examples,mass building diet plan,chest exercises with dumbbells,exercises on paragraph writing,muscle mass for women,mass building workout programs pdf,pushup for lower chest,weight training to lose weight,chest workouts with dumbbells at home,push up proper,mass building protein shake,chest workouts for beginners,pecs skills,bodyweight exercises everyday,bodyweight exercises for back,chester,muscle mass gainer,weight training for seniors,muscle building at home,pushups everyday,push up jeans catalogo,push-up bra,press up exercise,mass building steroids,push up bh,chest workout for womens,fat loss surgery,weight training for women over 50,training shoes,push ups diamond,bodyweight exercises reddit,push up variations,strength of schedule,chest workouts without equipment,chest exercises bodyweight,push ups everyday,fitness classes near me,press up variations,press ups vs push up,strength training osrs,push up maybelline,muscle building supplements,fat loss heart rate,weight training exercises,fat loss calculator,muscle building exercises at home,chest training twice a week,strength in numbers,push up handstand,training me,exercises definition,push up challenge,chest exercises with weights,chest training quotes,chest workout mass,push up drama,mass building bicep exercises,dumbbell chest routines,strength training program,push up barra,fitness centers near me,weight training app,pushups hand release,press up перевод,chest workouts bodybuilding,muscles of the back,training day,muscle mass chart,mass building diet,training shed,strength cartel,bodyweight exercises for arms,pecs scoring sheet,push-up plus,weight training schedule,bodyweight exercises for biceps,press ups workout,push ups benefits,exercises and technical solution in calculus,push up declinado,press ups every day,muscle massage roller,fitness center,chest exercise routines,pecs in ict,weight training equipment,muscle mass and bmi,weight training routines,chest workout without bench,fat loss monitor,strength training for swimmers,chest workout crossfit,superman push ups,chest routines for mass,chest routines for gym,chest workouts without bench,pecs muscle,strength training methods,exercises for lower back pain,strength and conditioning jobs,weight training shoes,mass building protein,strength of schedule nfl,chest routines to build muscle,strengthsfinder test,pecs characteristics,strength training for fat loss,chest exercises,pecs meaning in tle,chest pain,chest workout at home without equipment,chest workout with bands,chest workouts for definition,mass building leg workout,
