Tall Kneeling Medicine Ball Chest Pass Exercise - How To Video & Tips
Try this exercise
Chest
Bodyweight
Advanced
Push
Shoulders, Triceps, Abs
The bird dog push up exercise combines a classic push up with core stability work. It builds chest strength while forcing your abs and back to work overtime for balance.
1. Start in a push up position with your hands under your shoulders and body in a straight line. 2. Perform a standard push up by lowering your chest to the ground and pushing back up. 3. At the top of the push up, lift your right arm straight forward and left leg straight back simultaneously. 4. Hold the bird dog push up position for 2-3 seconds, keeping your hips level and core tight. 5. Return to push up position and repeat on the opposite side, alternating arms and legs each rep.
• Keep your hips square to the ground during the bird dog push up - don't let them rotate or drop. • Engage your core before lifting your arm and leg to maintain stability throughout the movement. • Focus on quality over speed with the bird dog push up - control is more important than reps. • Keep your lifted arm and leg in line with your body, not reaching too high or wide.
• Letting your hips sag or pike up during the push up portion of the bird dog push up movement. • Rushing through the hold phase instead of maintaining the bird dog push up position for the full time. • Lifting the same side arm and leg instead of opposite limbs, which reduces the core challenge.
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your chest 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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