Slider Push Ups Muscles

Muscles Involved

Slider push-ups are a dynamic variation of traditional push-ups that engage multiple muscle groups for a comprehensive upper body workout. The primary muscles targeted during this exercise include the pectoralis major (chest muscles) and the deltoids (shoulders). As you perform the movement, the triceps brachii (back of the arm) also play a significant role in extending your elbows. Additionally, secondary muscles such as the core (rectus abdominis, obliques) and stabilizers in the back (latissimus dorsi) are activated to maintain balance and support your body throughout the exercise.

Top Mistakes

• Dropping Hips: Allowing your hips to sag can lead to lower back strain and reduces the effectiveness of the exercise.
• Incorrect Hand Placement: Placing your hands too wide or too narrow can cause instability and discomfort in the shoulders.
• Inadequate Core Engagement: Failing to engage your core can compromise your form and make it harder to maintain proper alignment.

Execution Tips

• Start Position: Begin in a plank position with your feet on sliders (or a smooth surface) and your hands shoulder-width apart, ensuring your body is in a straight line from head to heels.
• Core Activation: Engage your core muscles before initiating the movement to maintain stability throughout the exercise.
• Controlled Movement: While lowering your body toward the ground, slide one arm out to the side, keeping the elbow close to your body. Alternate sides while pushing yourself back up to the starting position.
• Breathing: Inhale as you lower your body and exhale while pushing yourself back up, maintaining a steady, rhythmic breath.

Workouts

To effectively incorporate slider push-ups into your workout routine, aim for 3 to 4 sets of 8 to 12 repetitions. Pair this exercise with complementary movements such as dumbbell rows, planks, or tricep dips to create a balanced upper body workout. It is also beneficial to allow for adequate rest between sets and maintain a focus on your form to prevent injury.

Conclusion

Slider push-ups are an excellent addition to any fitness regimen, providing not only strength training for the upper body but also improved core stability and coordination. This exercise enhances muscular endurance and can easily be modified to suit various fitness levels. Incorporating slider push-ups will not only diversify your workout routine but also yield significant benefits for muscle development and overall functional strength.