Valslide Push Up 101 Video Tutorial
0
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Valslide Push Up is an effective exercise that primarily targets the chest while also engaging the abs, shoulders, and triceps. Using Valslides, this variation of the traditional push-up incorporates a sliding motion that adds instability, enhancing core activation and improving overall upper body strength. As you perform the push-up, the Valslides allow for a greater range of motion, promoting muscle engagement throughout the movement. This dynamic exercise not only builds chest strength but also challenges stability and coordination, making it an excellent addition to any strength training routine.
How to Perform
Begin by positioning yourself in a standard push-up stance, ensuring your hands are aligned directly under your shoulders, with one hand resting on a Valslide.
Lower your body toward the ground by bending the elbow of the hand not on the Valslide, allowing your chest to move closer to the floor.
As you descend, slide your other arm outward to the side, keeping the elbow extended and straight throughout the motion.
Once you reach the lowest point, press through the palm of your weight-bearing arm to lift your body back up, simultaneously pulling the Valslide back to the starting position.
Complete the desired number of repetitions, then switch sides to work both arms evenly.
Tips
This exercise progression is quite challenging and is best undertaken only after you have become proficient with basic bodyweight push-up variations.
If you lack Valslides, alternatives such as a slide board, a towel, or even paper plates can be used on smooth surfaces like hardwood floors.
As you lower your body, ensure that your hips remain stable and do not sag towards the ground.
Maintain a 45-degree angle with the elbow of your bending arm, avoiding any flaring to a 90-degree angle.
Keep your spine aligned and firm throughout the movement, treating the push-up as a dynamic plank exercise.
Prior to descending, engage your glutes and tighten your core to help maintain a neutral ribcage position.
Keep your chin tucked and avoid looking ahead; your head should not lean forward.
Ensure that your chest and nose make contact with the ground simultaneously to maintain proper form.
How Not to Perform
Avoid Sagging Hips: Do not let your hips drop or sag toward the floor while performing the push-up. This can lead to strain on your lower back and reduces core engagement.
Do Not Flare Elbows: Ensure your elbows remain close to your body rather than flaring out to the sides at a 90-degree angle. This will help target the chest muscles more effectively and minimize shoulder strain.
Neglecting Core Engagement: Don’t forget to engage your core throughout the movement. Failing to do so can lead to instability and a lack of control, affecting your performance and increasing the risk of injury.
Incorrect Head Position: Avoid looking forward or letting your head jut out. Keep your chin tucked and gaze directed toward the floor to maintain proper spinal alignment.
Excessive Speed: Do not rush through the exercise. Performing the Valslide Push Up too quickly can lead to compromised form and reduced muscle activation. Focus on slow, controlled movements to maximize effectiveness.
Lifting Feet Off the Ground: Ensure your feet remain planted and stable. Lifting them can disrupt your balance and shift the focus away from the target muscles.
Not Using Full Range of Motion: Avoid partial movements. Lower your chest fully towards the ground to maximize muscle engagement and effectiveness of the exercise.
Forgetting Proper Breathing: Do not hold your breath during the exercise. Breathe steadily; inhale while lowering yourself and exhale while pushing back up to maintain rhythm and support muscle function.
Ignoring Warm-Up: Avoid starting the exercise without a proper warm-up. Not warming up can lead to muscle strain and limit your performance. Always prepare your muscles and joints before attempting the exercise.
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.