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You can do this on a bench, on a ball doesn't matter as long as your at about a 45 degree angle.





Preparation :

* Lay with back flat on incline bench, feet flat on the floor and toes pointing straight ahead.
* Grasp the bar with the hands slightly wider than shoulder apart.

Movement :

* Draw your belly button inward.
* Slowly lower the bar towards chest by flexing elbows and retracting and depressing shoulder blades.
* Avoid letting the back arch and/or head jutting forward.
* Do not allow the elbows to rotate inward or outward.
* Press the bar beck up extending your arms and contracting chest until elbows are fully extended.
* Keep feet straight ahead and flat on floor throughout the entire exercise.

Preparation :

* Place body in push up position on the floor, activate core by pulling navel to spine and squeeze glutes.
* Place both feet on Swiss ball.

Movement :

* Starting with your body in the plank position, lower the chest towards the floor.
* Upon reaching the floor press your body back up to the starting position.
* Be aware not to let the core release as this will cause hyperextension of the lumbo-pelvic-hip complex.
* Cease performing the exercise as soon as any compensation is notic

ed.

* for the less advanced, same movement with both feet on the floor

Movement :

* SLOWLY lower single dumbbell down towards chest with wrist over elbow.
* Maintaining pelvic stability, return the weight to the starting position.
* Perform SLOW controlled repetitions and then repeat movement with opposite side.
* It is important NOT to let your back arch at any time during the movement.
* Maintain a level pelvis throughout the entire exercise.
* Maintain glute activity throughout the entire exercise.
* To increase glute activity, lift toes up.

Benefits :

* Great exercise to teach co-contraction of the core/hip/shoulder girdle musculature, to push while stabilizing in the transverse plane of motion.
* Integrated movement for functional and practical pushing strength.

Progression Considerations :

* Client will follow previous instructions.
* Before starting to press the weight; making sure the core is activated, lift one leg just off the floor.
* When client feels stable, pressing can commence.
* At any time that compensations appear-leg dropping , hips shifting side to side etc, stop the exercise.