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Push Up 3 Point Stability

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Push Up 3 Point Stability

Push Up 3 Point Stability Exercise: Strengthen Your Core and Upper Body

Are you looking for an exercise that will target your core, chest, shoulders, and arms all at once? Look no further than the Push Up 3 Point Stability exercise. This challenging variation of the classic push up is not only effective but also helps improve your overall stability and balance. In this article, we will explain what this exercise is, how to perform it correctly, and the benefits it offers for your body. Let's dive in!

What is the Push Up 3 Point Stability Exercise?

The Push Up 3 Point Stability exercise is a bodyweight exercise that requires you to maintain stability and balance by performing a push up with three points of contact with the ground. Unlike the traditional push up, where your hands are shoulder-width apart, this exercise involves placing one hand on an elevated surface, such as a fitness ball or a block, while your other hand and feet remain in contact with the ground. This creates an unstable position, forcing your core muscles to work harder to maintain proper alignment.

How to Perform the Push Up 3 Point Stability Exercise

  1. Start by positioning yourself in a high plank position, with your hands and feet shoulder-width apart.
  2. Place one hand on an elevated surface, such as a fitness ball or a block, while maintaining a firm grip.
  3. Keep your core engaged, squeeze your glutes, and ensure your body forms a straight line from head to toe.
  4. Lower your chest towards the ground, maintaining a controlled and steady movement. Your elbows should be at a 45-degree angle to your body.
  5. Pause for a second when your chest is just above the ground, and then push yourself back up to the starting position.
  6. Repeat the movement for the recommended number of repetitions, and then switch to the other hand on the next set.

Benefits of the Push Up 3 Point Stability Exercise

  1. Strengthens Your Core: By using one hand on an elevated surface, you engage your core muscles to maintain stability and balance throughout the exercise. This helps strengthen your abdominal muscles, obliques, and lower back.
  2. Targets Multiple Muscle Groups: The Push Up 3 Point Stability exercise is a compound movement that targets not only your core but also your chest, shoulders, and arms. It helps build muscular strength and endurance in these muscle groups simultaneously.
  3. Improves Stability and Balance: Performing this exercise on an unstable surface challenges your balance and improves your overall stability. This is particularly beneficial for athletes, as it helps them develop better control of their bodies during dynamic movements.
  4. Enhances Upper Body Strength: The push up motion in this exercise targets your pectoral muscles (chest), deltoids (shoulders), and triceps (arms). It helps tone and strengthen these muscles, leading to improved upper body strength and definition.
  5. Increases Shoulder Stability: As you stabilize yourself with only one hand on an elevated surface, your shoulder joints are forced to work harder to maintain proper alignment. This can help improve shoulder stability and reduce the risk of injuries, especially for those involved in repetitive overhead movements.
  6. Engages Stabilizer Muscles: The unstable nature of this exercise activates smaller stabilizer muscles in your shoulders, arms, and core that are often neglected in traditional push ups. Strengthening these muscles can improve overall functional fitness and help prevent imbalances and injuries.

Incorporating the Push Up 3 Point Stability exercise into your workout routine can be a great way to challenge yourself and take your strength and stability to the next level. Start with a few repetitions and gradually increase the intensity as you become more comfortable with the exercise. As always, it's essential to maintain proper form and listen to your body. If you experience any pain or discomfort, consult a fitness professional for guidance.

Remember, consistency is key when it comes to seeing results. So, add this effective exercise to your routine and watch as your core and upper body strength improve over time. Get ready to feel stronger, more stable, and more confident in your fitness journey!

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