Unstable And Proud Of It! Power to the Push-Ups!

When I get finished teaching you this never-before-seen version of the push-up, you're going to think that either I'm crazy or a genius or both! Of course, the results you'll get from it will speak for themselves.

First, we need to set the stage for this version of the push-up.

To begin with, exercises that move your body rather than the weight (such as the push-up) have been shown to fire more muscle fibers than exercises that move the weight rather than your body (such as the bench press). This means that the push-up has the potential to activate a lot of muscle fibers.

Next, we know that exercising in an unstable environment also increases muscle fiber activation. This is because your body compensates for the instability by firing more muscle fibers in order to stabilize the resistance. Anyone who's run barefoot on sand knows the tremendous work your calves get from it. The same concept is put to work in this exercise.

* NOTE: Effective exercise requires progression, and that is essential for learning to perform this exercise safely. Because you will end up doing it in a very unstable environment, you need to start slowly and work your way into it. Naturally, if you're an advanced trainer or are used to working in an unstable environment you may progress more quickly.

Only go as far as you're comfortable with these exercise stages. Each stage holds great benefits but you should always err on the side of caution.

Read through these exercise stages one at a time, then, at the end of the article, you'll find a link where you can view pictures of each stage.

Stage 1 - Dumbell Push-Ups

Set two dumbells on the floor in the approximate hand position and spacing you would use for a push-up. You will essentially be using the dumbells as push-up handles.

The plates on the dumbell should be round (meaning that they'll roll) for maximum instability. Use fairly lightweight dumbells, e.g. 15 to 20 pounds each, so they'll move around more.

This variation by itself is an excellent exercise for beginner to intermediate trainers. You may do this variation with your knees on the floor if you've not yet developed the strength for regular, full push-ups.

Stage 2 - Swiss Ball Push-Ups

Set a large Swiss Ball (the inflatable exercise ball) on the floor where you've got some space.

Place your hands on the floor in your regular push-up position then set your legs on top of the Swiss Ball. Your shins should be on the top of the ball, placed slightly to the sides so you can use them to maintain your balance.

Do push-ups in this position. You will find that the ball will shift around as you are doing the exercise and you'll be forced to move your body around to keep your legs on top of it. The ball will roll slightly forward with you as you drop down to the bottom of the push-up position and roll slightly back as you push yourself up.

Stage 3 - Swiss Ball/Dumbell Push-Ups

Now that you've experienced instability at both ends of the push-up, it's time to put them both together and feel the burn!

Be sure you are comfortable with other two progressions before attempting this one and be sure you are not too close to anything should you lose your balance and roll off.

Set the dumbells up as you did in Stage 1 and set the ball up as you did in Stage 2. Place your hands on the dumbells first then set your legs on the ball.

Now do push-ups on three rolling, unstable surfaces!

Make sure you drop down and get a full range of motion (the dumbell handles will allow you to go further down than if you were doing them on the floor).

The first few reps may feel easy but as you continue, you will notice a burning sensation in the deep muscle fibers of your chest. Keep going! This is where it gets good. You are now hitting muscle fibers that have most likely never been effectively worked by standard chest exercises!

And if you think you're getting a burn on the first set, just wait till you do a few more sets. You'll feel it across your abs and sides too!

The reason this exercise is so effective is simple: complete instability.

Since the vast majority of chest exercises are performed in a reasonably stable position, there are some muscle fibers that never get fully worked. They aren't required to work because you're stabilized.

By placing your legs and both hands on independently moving objects, you demand massive amounts of stabilizing work on the part of your pecs. Your pecs never normally get this work with most chest exercises. Now they're stabilizing your entire body and your limbs while you're moving yourself up and down!

All this intense stabilizing work fires many more muscle fibers than are normally required for a push-up, resulting in a tremendously effective exercise for the chest.

To view the exercise progressions explained above, go to: http://www.fitstep.com/Misc/Newsletter-archives/issue8-chest-tip.htm

p.s. click on this link and you'll receive not only a great tip that can dramatically increase the intensity of this already incredibly effective exercise but a secret Stage 4, which was just too powerful to put into this article.

About The Author

Nick Nilsson is Vice President of BetterU, Inc., an online exercise, fitness, and personal training company. Check out his latest eBook "The Best Exercises You've Never Heard Of" at http://www.thebestexercises.com or visit http://www.fitstep.com. You can contact him at betteru@fitstep.com or subscribe to BetterU News, his fitness newsletter at betterunews@fitstep.com.

---

The New Lover Approach to Starting an Exercise Program

Approach a New Exercise Program Like a New LoverHow many... Read More

3 Steps To Starting a Successful Fall Exercise Program

Ah, the crisp cool breeze, the invigorating feel of the... Read More

3 Great Weight Loss Exercises

It's a given that effective weight loss is much more... Read More

Finding Time to Exercise

Exercising During Commercials I'm getting up an hour earlier these... Read More

The Truth about Spot Reduction

At any point, we can pick up the latest fitness... Read More

4 Exercises That Will Help You Change Your Body Faster Than Any Other Exercises You May Have Tried

1. Lunges with a barbell. Properly executed, this exercise is... Read More

15 Quick Tips for People Who Dont Like to Exercise

We've all had days when we don't have the energy... Read More

Triathalon Racing, It Starts At The Beginning

Long before you can enter into triathalon racing, you will... Read More

Best Flat Tummy Exercises for Great Female Abs

Are there flat tummy exercises that are the best for... Read More

Lance Armstrong?s Training Tactics ? The Tortoise or the Hare?

I have been counseling people on weight loss, exercise efficiency... Read More

The Right Exercise Intensity

We've all heard the exercise guidelines that recommend we participate... Read More

The Importance of The Fibonacci Numbers in Fitness Training

"Things do not change; we change." ?Henry David ThoreauThe following... Read More

2 Exercises to Avoid

If you want a good night, then avoid two of... Read More

Should You Train Before Bedtime?

A Japanese study found that if you exercise at night... Read More

Working Out - Its Good For You

When we think about the life in the country, there... Read More

Core Strength Limits Arm and Leg Power

Core training has become such a hot topic in the... Read More

Interval Training

Are you in an exercise rut? Do you want to... Read More

Exercise And Stress

"Stress is when you wake up screaming and you realize... Read More

What is Pilates?

Pilates is a system of over 500 controlled exercises that... Read More

How NOT to Return from an Exercise Break

Several sites, including this one, recommend that you take a... Read More

Exercise Nutrition: How To Keep That Energy Up!

How many times has this happened to you?>> You psych... Read More

Professional Triathlon Training Taking You To Your Best

There are hundreds of different programs for professional triathlon training... Read More

Who Else Wants To Get In Shape in 35 Minutes?

Most of the physical fitness trainers, and coaches agree that... Read More

Exercise and the Time Clock

I have to admit that I sometimes find it amusing... Read More

Exercising In Heat

Summer is officially here. Finally you can pack away your... Read More

An Introduction to Tennis

Is tennis good for you?Absolutely - tennis is a gentle... Read More

Rotator Cuff: Exercises and Strategies to Prevent Injury

Have you ever experienced a dull ache or sharp pain... Read More

Get Out and Play: Top 7 Outdoor Exercises

Do you remember when our parents used to yell at... Read More

Take a Break

Writing is a strenuous creative activity, and like physical activity... Read More

Exercise and Diet ? For Your Waistline

Caring for your body is the most important thing you... Read More

An Ab Exercise For Everyone!

I don't have much of a problem with belly pouch... Read More

Metabolism: How to Increase Your Metabolic Rate?

Metabolism is a process by which the body burns the... Read More

The History of Pilates ? It All Began With One Sickly Child

A look into the history of Pilates helps you understand... Read More