Gym Fix: Push-Up Progression

For golfers, the true benefits of push-ups are that they strengthen the pectoral muscles and improve stability of soft tissue in the shoulders. However, many people find push-ups boring and that problem gets worse as they get stronger. Before you ditch this valuable body-weight exercise try this push-up progression.

Released on 10/21/2016

Transcript

00:00
You know the chest muscles, the pecs,
00:01
are prime movers in a golf swing.
00:03
They need to be both flexible and powerful.
00:06
Well, obviously, the push-up is a time-honored exercise
00:10
that works the chest muscles.
00:11
However, for a lot of you out there,
00:13
it's kinda boring, it can get too easy.
00:16
I know a lot of you can do 30 or 40 push-ups,
00:18
you don't feel like you're getting
00:18
enough bang for your buck.
00:20
Well, I'm gonna show you a progression of push-ups
00:22
that are a little bit harder and are gonna challenge
00:24
your pecs to really work, let's get started.
00:27
So, the first challenge push-up is a bosu push-up.
00:31
I take this ball, turn it over,
00:34
so it provides a little bit of instability
00:36
as I do the exercise, looks like this.
00:39
(rock instrumental music)
00:44
So as I'm doing that, my rotator cuffs
00:46
are really working also to stabilize
00:49
as the chest gets strengthened.
00:51
That's exercise one, the bosu push-up.
00:53
So, after a while, the bosu push-up will even become easy.
00:56
That's when you need to take it up a notch
00:58
with the physioball push-up.
01:00
Same concept, push-up position, hands wide on the ball.
01:05
Now, right now, I'm already fighting just to stabilize.
01:09
Gonna go down, up,
01:12
down, up.
01:14
This is an awesome strength training
01:16
and stabilization exercise.
01:19
Let's get to step three.
01:20
One of the problems with push-ups
01:22
is that one side can compensate for another side
01:25
if it's not as strong.
01:27
Well, this type of push-up, a med ball push-up
01:30
actually works the pecs individually,
01:32
or at least trains one harder than the other
01:34
so they can play catch up
01:35
and you'll get nice muscle symmetry, muscle balance.
01:38
Let me show you how it looks.
01:40
Put one hand on a medicine ball,
01:42
the other on the ground.
01:43
And then just go into a standard push-up.
01:50
And again, because of that level of instability,
01:53
where your hand is resting on the ball,
01:56
that side will work much harder than the other side
01:59
and again, you can start to balance out
02:01
the left and the right.
02:02
Hope this progression of push-ups works your pecs,
02:05
get those chest muscles nice and big
02:07
and you play better golf.
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