Slider Reach Push Up

Instructions for proper form

Start in a prone position with your hands placed on the sliders, shoulder-width apart. Engage your core, keeping your body in a straight line from head to heels. While maintaining this position, shift your weight onto one arm and slide the opposite arm forward until it is fully extended. Lower your chest towards the ground as you perform a push-up, then push back up to the starting position as you slide your arm back. Alternate arms while maintaining proper alignment and a steady core throughout.

Common mistakes to avoid

Avoid letting your hips sag or rise too high, which can lead to improper form and potential back strain. Additionally, do not let your elbows flare out excessively during the push-up to minimize shoulder strain.

Benefits

Specific benefits of the exercise

The Slider Reach Push Up targets the pectoralis major while engaging the core and improving stability. This variation introduces instability, leading to greater muscle activation in the chest, shoulders, and triceps.

Expected results and timeframe

Expected results include increased strength and muscle definition in the chest and upper body, enhanced core stability, and improved push-up performance. With consistent training, results can generally be seen within 4-6 weeks..

Who this exercise is best for

This exercise is best for individuals with an intermediate fitness level looking to challenge their upper body strength and stability, particularly those who want to enhance their push-up technique or develop core strength.

Scientific studies supporting its effectiveness

Studies have shown that instability training can activate muscle fibers more effectively than traditional stable exercises, leading to greater strength gains (Referencing sources such as the Journal of Strength and Conditioning Research).

Variations

Beginner modifications

For beginners, perform the push-up without sliders by keeping both hands on the ground and using a standard push-up form. Alternatively, perform the exercise on your knees to reduce difficulty while maintaining a focus on form.

Advanced progressions

For advanced progressions, consider elevating your feet on a bench or stability ball while performing the push-up to increase difficulty. You can also add a rotation by reaching the extended arm towards the ceiling once in the extended position.

Integrations

Complementary exercises

Complement this exercise with tricep dips and planks for a more comprehensive upper body and core workout.

Super set recommendations

Combine the Slider Reach Push Up with dumbbell rows or chest flies as a super set to maximize upper body engagement and fatigue.

Sample workout routines

Incorporate into a full-body workout routine: 1. Slider Reach Push Up – 10-15 reps, 2. Dumbbell Squats – 12-15 reps, 3. Plank – hold for 30-60 seconds, 4. Repeat this circuit 2-3 times.

Exercise combinations

Pair this exercise with other upper body movements such as lateral raises and shoulder presses for a balanced upper body workout.

Best time to do this exercise in your workout

This exercise is best performed in the strength training portion of your workout, ideally after performing a proper warm-up and prior to any core or cool-down exercises.