Slider Alternating Reach Push Up

Instructions for proper form

1. Start in a prone position with your hands on the sliders, placed slightly wider than shoulder-width apart. 2. Engage your core and keep your body in a straight line from head to heels. 3. Lower your chest towards the ground by bending your elbows while sliding one hand out to the side, ensuring your hips and shoulders remain stable. 4. Push back to the start position while bringing the arm back under your shoulder. 5. Repeat with the opposite arm, alternating sides for each repetition.

Common mistakes to avoid

1. Don’t let your hips sag or rise; maintain a straight line through your body. 2. Avoid flaring your elbows out excessively; keep them closer to your body. 3. Don’t rush through the movement; maintain control to prevent injury.

Benefits

Specific benefits of the exercise

The Slider Alternating Reach Push Up primarily targets the pectoralis major while also engaging the core, shoulders, and triceps. It enhances stability, coordination, and shoulder mobility.

Expected results and timeframe

With consistent practice (3-4 times a week), expect increased upper body strength and improved stability within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for individuals looking to improve upper body strength and stability, particularly those with an intermediate fitness level.

Scientific studies supporting its effectiveness

A study published in the Journal of Strength and Conditioning Research found that variations of push-ups, including those using sliders, significantly improve upper body strength and muscular endurance.

Variations

Beginner modifications

To simplify the exercise, perform it from your knees instead of your toes. Alternatively, place your hands on an elevated surface to decrease the load and intensity.

Advanced progressions

For a more advanced variation, incorporate a plyometric element by pushing off the ground explosively at the top of the push-up before returning to the slider position.

Integrations

Complementary exercises

Complement this exercise with dumbbell bench presses, planks, and shoulder taps to enhance upper body strength and stability.

Super set recommendations

Super set this exercise with a set of dumbbell rows or tricep dips to maximize upper body fatigue and strength gains.

Sample workout routines

Include this exercise in a full upper body workout: 1. Slider Alternating Reach Push Ups (3 sets of 8-12 reps) 2. Dumbbell Bench Press (3 sets of 8-12 reps) 3. Bent Over Dumbbell Rows (3 sets of 10 reps) 4. Plank (3 sets for 30-60 seconds)

Exercise combinations

Combine with exercises targeting the core and back such as mountain climbers or superman exercises for a well-rounded upper body and core workout.

Best time to do this exercise in your workout

Incorporate this exercise in the middle of an upper body workout after a warm-up and compound lifts, but before isolation exercises to maximize strength and conditioning benefits.