Difficulty level: Novice
Target Muscle: Chest
Equipment: Sliders
Instructions for proper form
Start in a kneeling position on a soft surface, grasp a slider in one hand. Keep your body in a straight line from your knees to your head. Engage your core muscles. Lean forward to place the slider on the floor as you extend that arm, then push through the flat palm to bring the slider back beneath your shoulder. Maintain a stable posture throughout the movement, avoiding sagging hips or rounding your back.
Common mistakes to avoid
Avoid arching your back, flaring your elbows out too much, or letting your hips drop below your knees. Do not lose tension in your core or shift your weight too far forward to prevent injury.
Benefits
Specific benefits of the exercise
This exercise strengthens the chest, shoulders, and triceps while improving core stability and overall body control. The slider adds an element of instability that further challenges the muscles.
Expected results and timeframe
Practicing this exercise can lead to improved upper body strength, better core stability, and enhanced balance. With regular practice (2-3 times per week), noticeable improvements can be seen in 4-6 weeks..
Who this exercise is best for
This exercise is great for novices looking to develop upper body strength and stability. It is particularly beneficial for those new to push-up variations who want to build confidence and strength gradually.
Scientific studies supporting its effectiveness
Research indicates that compound exercises like push-ups activate multiple muscle groups, promoting greater strength and stability gains. Studies consistently show improvements in muscle activation when engaging in unstable surface exercises.
Variations
Beginner modifications
If needed, perform the exercise on a thicker mat for added cushioning, limit the range of motion by not extending the arm fully, or perform the push-up from a higher platform (e.g., against a wall or bench).
Advanced progressions
Progress to elevating your knees on a stability ball or incorporating a rotational component by bringing the slider back while rotating your torso to bring the opposite knee toward the chest.
Integrations
Complementary exercises
Complement this exercise with core stabilization work such as planks and glute bridges, as well as push-ups or incline push-ups for additional upper body training.
Super set recommendations
Consider supersetting with exercises like tricep dips or single-arm rows to target the same muscles and increase overall volume and intensity.
Sample workout routines
A sample routine may include starting with 3 sets of slider kneeling reach push-ups, followed by 10-12 tricep dips and finishing with plank holds for core stability.
Exercise combinations
Combine this exercise with other push-up variations, alternating each set with different angles or stability challenges to keep muscles engaged and promote strength gains.
Best time to do this exercise in your workout
It is best to perform this exercise early in your workout, after a thorough warm-up, when your muscles are fresh for optimal performance and form.