Push-up with lifting the Sand-Pad
- Degree of Difficulty 60% 60%
- Push-up position with one hand on the Sand-Pad.
- Bent your arms and move your chest down, shortly above the floor.
- Extend your arms and lift the Sand-Pad to shoulder level.
- Put down the Sand-Pad.
- In the initial position one hand is on the Sand-Pad. Your hands are set shoulder-wide apart, your feet stand close together. All core muscles are under tension holding the body in a stable position.
- Bent your arms and lower your body. The chest goes down to the floor and stops shortly above the ground. You are looking to the floor to protect your neck.
- Extend your arms and come back to the initial push-up position. At the same time raise lift the Sand-Pad to chest level.
- Lower the arm again. Try to maintain balance and don’t change your body position.
Make sure that your buttocks are not too high and that your hips are not too low.
Additional exercise instructions
In the the Sand-Pad exercise Push-up wide Lift one hand is placed on the Sand-Pad. Because of that, the musculus serratus anterior is more activated than in normal push-up. The raising of the Sand-Pad also provides a strengthening of the upper back muscles.
Related Sand-Pad exercises
The Long Back Pull is an effective exercise to train the posterior shoulder, the complete back and the arms. Due to the long lever action of the arms, the exercise concerted trains the medial and lower back. This version additionally trains the rotator cuff of the shoulder joint.
The exercise trains the complete back muscles, both dynamic and static. The inclination angle of the body is relevant for the training load.
The push-up requires a large abdominal muscle strength. The push up is one of the most effective exercises to train chest, arms and the body stability. The further the distance from the suspension point, the more intense is the exercise for the abdominal muscles.
This classic exercise for chest and arms requires tension in the full body. Additionally the abdomen- and leg muscles get stressed as well. Thus a body extension is extremely important.
This exercise trains the posterior ischiocrural muscles, the buttocks and the lower back. It requires a lot of body tension.