Transitioning Push Up – An Osteopaths Perspective

In the video below you will see osteopath Heath Williams performing a transitioning push up with isometric hold at the bottom phase of the push up.  There are several reasons why it useful to alter your exercise movements.  These include:

  1. Training variability – changing up the movement slightly (or tweaking as Gary Gray calls it) asks the body to adapt to the position and movement and therefore we are challenging the body to stabilise and adapt to variable patterns.  This is great for strength work as it increases our bodies ability to generate force through variable movement patterns.
  2. The isometric hold component (in this case is held at the bottom of the push up i.e. the hardest phase of the movement) and therefore increases the time under tension for the shoulders and chest.  This could also be completed at the top phase or mid point phase of the movement if you are looking to develop strength and different points in the movement.
  3. The change in position of feet from flat to higher position therefore trains both a horizontal push up and also decline push up.  Challenging different aspects of the shoulders, chest and back.
  4. Trunk/Core – this exercise is essentially a plank (or well the body should be held in a plank brace position).  So we are getting good bang for buck with the whole body.

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics. The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation. The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation. To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.05