Stability Push-up test with client performing - Part 2
Channel: Wellman Wellness Training
Date: 06/01/2020

Creating a sound push pattern where:

• Your whole body is aligned and engaged (hips pinned forward, shoulder blades pinned back)
• Core activated
• Head in line with shoulders

Can help you activate your actual pushing muscles to help them get stronger, grow in size, and create pushing without the presence of pain, or likeliness of injuries in the:

• Shoulders
• Traps & neck
• Chest
• Back

While allowing you to reach those new rep max’s, throw a ball with zip, stiff arm a defender, throw a powerful punch etc.

In order to test the efficiency of your push pattern, we make a slight tweak to a traditional push-up position. A “stability push-up” forces the right muscle groups of the:

• Scapula (shoulder blades) engage in retraction to initiate a proper push pattern
• Pelvis or hip alignment set in neutral, rather than dipping into the ground (excessive low back curve)
• Feet to be engaged, particularly the toes grabbing the ground underneath you.

From this profile, you must create a push from a “dead” position. From the test, we can determine the efficiency of the movement, and could uncover some of your limitations, pain, or reoccurring injuries you may suffer from when doing pressing exercises.