• FAM

Best Functional Training Exercise for Upper Body & Core

The TNT Push Up with Side Plank exercise is an advanced exercise. Although, this exercise is mainly for the chest, the target is primarily aerobic; it is also great for overall core strength and shaping your upper extremities.


1. Start in plank position with your right hand across the platform logo, (board is sitting lateral) and your left hand on the floor.

2. Brace your abs as you lower yourself into a push up.

3. Immediately, thrust yourself back up, this time placing your left hand across the platform logo, and your right hand on the floor to the right of the board, and go straight into another push up.

4. As you come up and out of that push up, keep your left hand across the platform and bring your right arm up towards the ceiling, opening your chest and turning your body into a side plank.

5. Slowly lower your right arm back to the floor, perform another push up.

6. Immediately, thrust yourself back up, placing your right hand across the platform logo, and your left hand on the floor to the left of the board, and go straight into another push up.

7. As you come up and out of that push up, keep your right hand across the platform and bring your left arm up towards the ceiling, opening your chest and turning your body into a side plank.

8. Repeat steps 2-7 for desired amount of repetitions.


Tips: Be sure to brace the abs at all times. This will help stabilize the lower back while thrusting over the board. Utilize your chest, shoulders, and triceps for a combination of explosive power as you thrust your body to opposite side of platform. Be sure to stack the feet when going into side plank position. If you find this too challenging, you can keep both feet on the floor. Be sure to understand and perform this exercise on the floor first or until you feel confident in your form and technique, and strong enough for this exercise. 








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