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Control Push Ups Back on the Pilates Reformer

AdvancedStrengthTier T3

You stand facing the footbar of a Pilates reformer with one or two heavy springs on. Your hands are on the shoulder blocks and the balls of your feet are on the footbar. You press the carriage out and in from your upper back without rounding your shoulders or dipping your hips.

Targets: Shoulder
Muscles: Pectoralis Major, Triceps

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

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place one or two heavy springs on the reformer, stand facing the footbar and place both hands on the shoulder blocks as close to the edge as possible.
  • Place the balls of the feet on the footbar in parallel or heels-together, holding the body bridged across the machine.
  1. She bridges across the reformer facing the footbar, both hands on the shoulder blocks near their edge and the balls of her feet pressing the bar, her body held long with the carriage closed.

    Step 1 of 5

    With one or two heavy springs on, stand facing the footbar, place both hands on the shoulder blocks as close to the edge as possible and set the balls of your feet on the footbar.

  2. The carriage has slid out under her hands on the blocks, pressed from her upper back, her shoulders unrounded and her hips level while her feet stay on the footbar.

    Step 2 of 5

    Press the carriage out and in from your upper back without rounding your shoulders or dipping your hips.

  3. With the carriage held open, one of her legs has kicked up behind her while her hands stay on the blocks and her other foot stays on the bar.

    Step 3 of 5

    With the carriage pressed out, kick one leg up, then lower it as you close the carriage and switch sides.

  4. Her elbows have bent into a dip above the carriage while it stays held still, her hands on the blocks and her feet on the bar unchanged.

    Step 4 of 5

    Maintaining the carriage still, bend your elbows for the dips.

  5. She bridges across the reformer facing the footbar, both hands on the shoulder blocks near their edge and the balls of her feet pressing the bar, her body held long with the carriage closed.

    Step 5 of 5

    With one or two heavy springs on, stand facing the footbar, place both hands on the shoulder blocks as close to the edge as possible and set the balls of your feet on the footbar.

Safety Information

Press the carriage out and in from the upper back without rounding the shoulders or dipping the hips, reach from the seat into the bar to stay out of the knees, and close the springs and step to the floor to finish. Caution: it is not ideal for some shoulder or knee issues. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. 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.