Moves/Slider push-up and fly

Slider push-up and fly

ID: 829

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Exercise Type:
Upper Push
Contraindications:
Wrist Problems
Equipment:
Sliders
Applicability:
Group
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Exhale on the press, inhale on the way down.
  2. 2. Quality of movement always takes priority over speed or load.
  3. 3. Foot position and leg drive reinforce stability even in upper-body movements.
  4. 4. Control the eccentric — lower in roughly twice the time it takes to press.

Regression:

Perform from the knees or elevate hands on a bench to reduce the bodyweight load. Use resistance bands for assistance on overhead patterns.

Progression:

Add a dynamic component — clap push-up or plyo push-up — once the strength base is established.

Common Problems:

Elbows flaring wide — keep at 45 degrees from the torso to protect the shoulder. Arching lower back — engage abs and glutes.