Assume a high push-up position (plank), with your hands and feet positioned approximately shoulder-width apart and your head, torso, hips and legs forming a stable, straight line. Actively pull your shoulder blades back and down, and tighten your abdominal muscles and buttocks. Lower your body as a single, solid unit until your chest is just above the floor. As you do so, your elbows move diagonally backwards and outwards at an angle of approximately 45°, passing alongside your body. Then push yourself forcefully back up to the starting position. Once at the top, seamlessly release one hand, lead the arm in a wide arc perpendicular to the ceiling and rotate your entire body in unison into a stable T-position (side plank). Keep your gaze on your upper hand; your pelvis remains high and does not sag. After a brief moment, return to the starting position in a controlled manner, immediately follow up with the next push-up and rotate to the other side.
Attention:
The lumbar spine sags and the torso slumps into a hollow back (loss of abdominal tension); the buttocks rise high (roof position); the elbows splay outwards at a 90° angle during the push-up (high shoulder strain); the pelvis sags downwards during rotation, instead of being held in an active, straight line; the movement is frantic or performed with momentum, resulting in a loss of stability at the upper turning point; the supporting shoulder is passively pushed upwards towards the ears, instead of remaining actively stabilised.
Lighten:
Perform on your knees; omit the push-up: Perform a pure rotational movement from the static push-up position (alternating between the push-up and T-support positions); Place your feet slightly wider apart; place your hands on a raised, stable bench (this reduces the leverage load).
Harden:
In the push-up position, rest both hands on a dumbbell with flat edges; as you push up, raise the dumbbell in a controlled manner towards the ceiling; wear a weighted vest; slow the downward movement of the push-up to 3 seconds.
