Push-up on the Sand-Pad with switching sides
- Degree of Difficulty 60% 60%
Push-Up with one hand on the Sand-Pad
- Push-up position with one hand on the Sand-Pad.
- Bent your arms and bring your chest to the floor.
- Extend your arms.
- Put your other hand on the Sand-Pad.
- At first you put one hand on the Sand-Pad. The other hand is put a little more than shoulder-wide on the floor. The feet are close together. The whole body is extended and in one line with head, buttocks and feet.
- Bent your arms in the elbow joints and lower your body until it is located just above the floor. Move in a controlled and slow way and keep the tension in your body.
- Push back into the initial position through the power of your chest and your arms.
- As soon as you are in the initial position you place the other hand on the Sand-Pad. Therefore you might need to move slightly to the side.
The body needs to stay in a straight position. Try nor to raise the buttocks neither to lower the hips.
Additional exercise instructions
In the Sand-Pad exercise Push-up wide you are leaning alternately with the left and the right arm on the Sand-Pad. These Push-ups are very effective for the chest muscles and the musculus serratus anterior.
Related Sand-Pad exercises
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.