Chest
Push Up to Reach
A push up, then a long reach forward with one arm while you hold the plank on the other. The reach makes your core work to keep your hips from twisting.
- Works
- Chest, core, triceps, front shoulders
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Start in a high plank with your hands a little wider than your shoulders and your feet a little apart.
- 2Lower your chest toward the floor and push back up.
- 3Reach your right arm straight out in front of you at shoulder height, hold for a moment, then put the hand back down.
- 4Do the next push up and reach with your left arm. Keep alternating.
Cues
- Wider feet make it steadier.
- Hips stay square to the floor when you reach.
- Reach long, level with your shoulder.
Common mistakes
- Hips twisting on the reach. Widen your feet and brace your core before your hand leaves the floor.
- Hips sagging on the push up. Squeeze your glutes and keep your body in one line.
- Elbows flared straight out. That puts the load on your shoulders. Tuck them to about 45 degrees on the way down.
Easier
Tiff's version is from her knees. Keep a straight line from your head to your knees.
Harder
Hold each reach for 2 seconds, or bring your feet closer together.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Why do my hips twist when I lift one hand in a plank?
When one hand comes up, your body wants to tip toward that side. Spread your feet wider and brace your core before the hand leaves the floor. As your core gets stronger, you can bring your feet closer.
