The push-up shuffle is a more challenging variation of a regular push-up. It is extremely beneficial as it develops shoulder stability, scapular stability and core stability more than the regular push-up variation. This is one of many different push-up variations.
You do not need any equipment to do this bodyweight exercise.
The push-up shuffle might be too advanced for beginners. If this is the case, beginners might opt to just perform the shuffle and bypass the push-up component until they have developed the requisite levels of strength and stability. This will help you develop your upper body and core strength, and is one way how to improve your push-ups.
Intermediate lifters can perform the regular variation of the push-up shuffle. If you are doing a full-body workout, you can pair the push-up shuffle with a lower body exercise as part of a superset, or with an upper body pulling exercise. If you are performing a pushing workout, you can do it after a heavier pushing exercise and really challenge your muscles that way. You can also make it part of a metabolic conditioning circuit. Intermediate lifters might perform 2-4 sets of the push-up shuffle and can aim to do 8-14 reps (half of the reps in each direction). Make sure to perform the exercise in both directions.
Women who are comfortable with the push-up shuffle may choose to make the exercise more challenging by adding additional resistance. This can come in the form of chains, a weight plate, or a weighted vest. You can also make the exercise more challenging by performing negative reps and lowering slowly, taking 3-5 seconds, or by performing explosive clapping push-ups. These are just a few of many different types of push-ups you can do. You can also do a push-ups workout and do nothing but different push-up variations. Knowing many different push-up variations is helpful if you are fond of doing push-ups every day.
The push-up shuffle is a more challenging variation of a regular push-up, and is extremely beneficial as it develops shoulder stability, scapular stability and core stability more than the regular push-up variation.
How a woman chooses to use the push-up shuffle is highly dependent on her overall technical ability and experience, how much assistance is being used, the set/rep scheme used, where it falls in the workout, what it’s paired with, and what the rest periods are. In general push-up shuffles can be used to do any or all of the following:
I love the push-up shuffle because it's a more challenging variation of a regular push-up. It's going to challenge shoulder stability, scapular stability and core stability more than just your average push-up. The way you perform a push-up shuffle is to get into the push-up position, perform the push-up, push yourself all the way up, shuffle to the side, perform another push-up, shuffle back then perform another push-up. I am going to show you what this looks like.
The push-up position, make sure your spine is nice and neutral including your head, your core tight, and your glutes are squeezed. Perform your push -p, shuffle to the side. Perform your push- up, shuffle to the side.
I get a lot of questions about ‘should you move your hand, then your foot or foot, then your hand,” just do whatever feels natural or comfortable for you, you body will generally know what to do. If you can't do a push-up but you still want to try this variation again for core and scapular stability and shoulder stability you can do it without the push-up. Again make sure your spine stays nice and neutral, your hands are right under your shoulders and your glutes are tight.
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