exercises

Transfer Push-Up

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How to: Transfer Push-Up

Primary Muscles Used:Chest, Pecs, Triceps

Exercise Families:Horizontal Push

Equipment:Deadball

Trainer:Kelsey Wells

  1. With your right hand on a deadball, place your left hand on a yoga mat so that your hands are slightly wider than your shoulders. Extend both legs behind you hip-width apart, resting on the balls of your feet. This is your starting position.
  2. Inhale. While maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the floor until your left arm forms a 90-degree angle.
  3. Exhale. Push through your chest and extend your arms to lift your body back into starting position.
  4. Without moving your feet, release your left hand and place it on top of the deadball next to your right hand. Release your right hand to place your hand on the mat to the right of the deadball, ensuring that your hands are slightly wider than your shoulders.
  5. Inhale. While maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the floor until your right arm forms a 90-degree angle.
  6. Exhale. Push through your chest and extend your arms to lift your body back up.
  7. Without moving your feet, release your right hand and place it on top of the deadball next to your left hand. Release your left hand to place your hand on the mat to the left of the deadball to return to the starting position, once again, ensuring that your hands are slightly wider than your shoulders. Continue alternating between left and right for the specified number of repetitions.

Alternative Exercises for Deadball

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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