Difficulty level: Novice
Target Muscle: Chest
Equipment: Sliders
Instructions for proper form
1. Start in a kneeling position with a slider under each hand, keeping your hips aligned with your torso. 2. Engage your core and maintain a straight line from your knees to your head. 3. Slowly push one hand forward on the slider while lowering your body towards the floor by bending your elbows. 4. Alternate arms, returning the first hand to the starting position as you slide the other hand forward. 5. Ensure your head stays aligned with your spine and avoid letting your lower back sag.
Common mistakes to avoid
1. Allowing the hips to sag or pike upwards. 2. Bending the back instead of keeping it straight. 3. Placing too much weight on the sliders rather than distributing weight evenly. 4. Failing to engage the core.
Benefits
Specific benefits of the exercise
1. Enhances upper body strength targeting the pectoralis major. 2. Improves stability and coordination through core engagement. 3. Incorporates dynamic movement which enhances muscular endurance.
Expected results and timeframe
With consistent practice, individuals can expect to see improvements in upper body strength and stability within 4-6 weeks. Enhanced muscular endurance and stamina can be visible after 8-12 weeks..
Who this exercise is best for
This exercise is ideal for novice individuals looking to develop upper body strength and endurance. It suits those who may struggle with traditional push-ups and wish to build foundational strength in a safer manner.
Scientific studies supporting its effectiveness
Research indicates that exercises involving sliders can enhance the engagement of stabilizing muscles, improve overall muscular endurance, and support functional upper body strength (Journal of Strength and Conditioning Research, 2019).
Variations
Beginner modifications
If the standard approach proves challenging, new practitioners can perform the exercise without sliders, sliding their arms on the floor instead, or starting from an elevated surface like a bench to reduce bodyweight pressure.
Advanced progressions
Advanced variations may include performing the slider push-ups in a plank position rather than kneeling or increasing the speed of the alternating arm movement to challenge coordination and stability.
Integrations
Complementary exercises
Exercises such as plank holds or traditional push-ups can complement the slider kneeling alternating reach push-up, enhancing overall upper body conditioning.
Super set recommendations
Consider supersetting this exercise with kneeling tricep extensions or chest flys to maximize upper body engagement and fatigue different muscle groups effectively.
Sample workout routines
A focused workout could include: 1. Warm-Up: 5-10 min light cardio 2. Set 1: Slider Kneeling Alternating Reach Push-Up x10-12 reps 3. Set 2: Kneeling Tricep Extensions x10-12 reps 4. Set 3: Core Plank Hold x30 seconds 5. Cool Down: Stretching.
Exercise combinations
Combining slider kneeling push-ups with bodyweight squats emphasizes both upper and lower body strength, perfect for a balanced workout.
Best time to do this exercise in your workout
Incorporate this exercise during the upper body segment of your workout, ideally after a general warm-up and before heavier lifting activities.