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180-Degree Arc Push

IntermediateStrengthTier T3

A push on a push/pull unit. You hold the handles, push the weight stack off its base with the pad tight against your upper chest and elbows at shoulder height, then cross your feet over to travel sideways through a half circle.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man at a plain machine grasping two handles, the weight stack lifted just clear of its base, standing square to the pad.

    Step 1 of 5

    Grasp the handles of the push/pull unit and push the weight up off the base of the machine.

  2. A man leaning the chest-height pad against his upper chest, elbows held level at shoulder height, body beginning a straight side-lean.

    Step 2 of 5

    Bring the pad tight against your upper chest so you do not lose leverage, and keep your elbows up at shoulder height.

  3. A man travelling sideways along the painted arc, the trailing foot crossing over in front of the lead leg, hips turned into the direction of travel, body in a rigid lean-line, pad still on his chest.

    Step 3 of 5

    Move right or left through the 180-degree arc: cross your feet over, turn your hips and run, keeping your body in a straight line from shoulders to feet.

  4. A man back at the front of the machine, lowering the weight stack to its base under control, body upright, hands still on the handles.

    Step 4 of 5

    Finish the arc and lower the weight back to its base with control, keeping your body line straight.

  5. A man at a plain machine grasping two handles, the weight stack lifted just clear of its base, standing square to the pad.

    Step 5 of 5

    Grasp the handles of the push/pull unit and push the weight up off the base of the machine.

Safety Information

Lower the weight with control when the activity finishes. Warm up first and practise the push only on the proper unit; anyone with a shoulder, chest, hip, knee, back or cardiovascular condition should ask a physical therapist or physician before attempting this exercise and stop at pain, dizziness or breathlessness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.