Alternating Reach Push Up 101 Video Tutorial
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Overview
The Alternating Reach Push-Up is a dynamic bodyweight exercise that primarily targets the chest while also engaging the abs, shoulders, and triceps. In this movement, you perform a standard push-up, and at the top of each rep, you reach one arm forward, alternating sides with each push-up. This added reach challenges your stability and activates the core, making it an effective way to enhance both upper body strength and core stability. No equipment is required, making it a convenient and functional exercise that can be performed anywhere.
How to Perform
Start by positioning yourself on the floor with your hands directly beneath your shoulders, knees aligned under your hips, and your toes tucked. Ensure your body forms a straight line from head to heels.
Step one foot back at a time, creating a wider stance than usual to provide more stability. Keep your arms extended with your elbows straight, and ensure your head stays neutral, with your gaze directed at the floor.
Begin lowering your body toward the ground by pulling your shoulder blades together and bending your elbows, keeping them at a comfortable angle.
Continue lowering until your chest is near the floor or your upper arms become parallel to the ground.
Push through your palms to extend your elbows, lifting your body back to the starting position.
Once at the top, extend one arm forward, reaching overhead while maintaining a steady body position. Ensure that your hips do not rotate during this movement.
Alternate reaching with each rep, and continue for the desired number of repetitions, switching sides as you go.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
In the lowered position of the push-up, ensure your arms form a narrow angle, resembling an arrow rather than a "T" shape.
Maintain a strong and rigid spine throughout the movement, treating the push-up as a dynamic plank.
Before lowering your body, engage your glutes and tighten your core to stabilize your torso, keeping the ribcage in a neutral position.
Keep your chin tucked and avoid looking forward; your gaze should be directed downward.
As you push up, imagine trying to bring your thumbs together to increase chest activation and enhance the engagement of the pectoral muscles.
Ensure that your head stays aligned with your body, so your chest touches the floor simultaneously with your nose.
Focus on pushing your body as far from the ground as possible, creating a sense of elevation.
At the top of each rep, push through the floor completely, allowing your shoulder blades to move naturally around your ribcage for full range of motion.
Avoid cutting the movement short; completing the full range of motion ensures you receive the maximum benefit from the exercise.
How Not to Perform
Avoid sagging or arching the back: Keep your spine in a straight line from your head to your heels. Allowing your lower back to sag or arch can strain the spine and reduce the effectiveness of the exercise. Focus on keeping your core tight throughout the movement to maintain a neutral spine.
Don’t let the elbows flare out: When lowering yourself, keep your elbows at a 45-degree angle relative to your body, not sticking straight out to the sides. Flared elbows put unnecessary stress on the shoulder joints and reduce chest engagement. Aim to maintain proper elbow positioning to protect your shoulders.
Don’t let your hips rotate: As you reach forward with one arm, ensure that your hips stay level and do not rotate. Allowing the hips to rotate can compromise core stability and take focus away from the chest. Squeeze your glutes to maintain stability and avoid unnecessary movement.
Avoid looking forward: Keep your head in a neutral position, with your eyes looking straight down. Looking forward can strain the neck and misalign the body, which can lead to discomfort and improper form. Maintaining a neutral head position helps to keep your spine in alignment.
Don’t cut the range of motion short: Ensure that your chest lowers all the way to the floor or your upper arms are parallel to the ground. Shortening the movement reduces the effectiveness of the exercise and limits the engagement of the chest, shoulders, and triceps.
Don’t rush through the reps: Perform the push-up with controlled movements rather than rushing through it. Fast, jerky movements waste energy and increase the risk of injury. Slow down and focus on the muscle groups you’re targeting, especially the chest.
Avoid not engaging the core: Failing to brace your core before you begin the movement leads to instability, especially during the push-up and the reach. Engage your abs and glutes to protect your lower back and maintain a solid base, which ensures better energy transfer to the target muscle groups.
Don’t forget to breathe: Holding your breath during the exercise can cause unnecessary tension. Breathe out as you push yourself up and breathe in as you lower yourself. Proper breathing helps maintain energy and focus throughout the exercise.
Don’t let your chest hit the floor first: The chest should touch the floor at the same time as your nose. If your chest hits first, you may be compensating with the shoulders, which reduces chest activation. Keep your movements controlled to properly target the chest.
Avoid inconsistent arm reach: When reaching with one arm, ensure that you extend your arm directly overhead, keeping the movement steady. Reaching too far or not far enough can disrupt your balance and prevent you from fully engaging the chest and core.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
