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Slider Push-Up With Forward Hand Reach

IntermediateStrengthTier T3

Start in a push-up plank with one hand on a slider disc. Lower through the push-up while that hand slides straight forward. Press up, pull the hand back, then switch the disc to the other hand.

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

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place the two slider discs on the floor and set the right hand centred on one of them.
  • Set a push-up plank: both hands and both toes on the floor, the body straight.
  1. She holds a straight push-up plank, her right palm centred on a flat slider disc under the shoulder, her left palm flat on the floor and both toes on the floor.

    Step 1 of 5

    Set a push-up plank with the right hand centred on a slider disc.

  2. Her chest has lowered toward the floor while her right hand has travelled straight forward on its disc well ahead of the shoulder, the left hand still planted.

    Step 2 of 5

    Lower through the push-up while the right hand slides straight forward on the disc.

  3. She is pressing back up toward the plank, her right hand retracted on its disc back under the shoulder, the left hand still planted, the body rising straight.

    Step 3 of 5

    Press up and retract the right hand back to the starting stance.

  4. She is back in the tall push-up plank, the disc now centred under her left palm and her right palm flat on the floor, ready for the left-side slide.

    Step 4 of 5

    Switch the disc to the left hand for the next repetition.

  5. She holds a straight push-up plank, her right palm centred on a flat slider disc under the shoulder, her left palm flat on the floor and both toes on the floor.

    Step 5 of 5

    Set a push-up plank with the right hand centred on a slider disc.

Safety Information

Start in a push-up plank with the sliding hand centred on its disc. Draw your shoulder blades back and keep your upper back braced. Lower with control without flaring your elbows. 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. Slide your hand straight forward, not out to the side, and switch hands each repetition. 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.