Tag: pallof press
The Best Anti-Core Exercises for Increased Lumbar Stability
When most people talk about core training or working out in general, they tend to mean exercises that involve movement. For the core, that means things like crunches, sit-ups, hanging leg raises, Russian twists, side bends, etc.
These exercises usually feature a concentric or shortening phase followed by an eccentric or lengthening phase. After all, what goes up, must come down, right?
However, in many instances, the core muscles work isometrically, generating force without changing length. They contract to prevent unwanted movement, which is what the term core stability means.
Training to prevent movement might seem kinda odd. Still, it’s actually critical for various sports and activities in and out of the gym. For example, squats and deadlifts require incredible levels of static core stability, as do overhead barbell presses, push-ups, and barbell curls.
Fitness experts call these static core strengtheners anti-core exercises. The anti refers to how the core muscles work to prevent movement rather than cause it.
Whether you are training for improved aesthetics, better performance, weight loss, or health, anti-core exercises deserve a place in your workouts. If nothing else, preventing unwanted movement of your lumbar spine could help stop lower back injuries.
In this article, we reveal the best anti-core exercises.
Core Anatomy Basics
Core is the collective term for the muscles that encircle your midsection. Some fitness folk also like to include other muscles in the core, such as the glutes and lats, but that just confuses matters. So, for the purposes of this article, the core is the muscles in and around the abdominal region.
The primary muscles that make up the core are:
Rectus abdominis
Located on the front of your abdomen, the rectus abdominis is the large, flat muscle that, when you are lean, has that unique six-pack appearance. The rectus abdominis is responsible for the flexion of your spine and also contributes to lateral flexion.
In anti-core terms, the rectus abdominus prevents extension and lateral flexion of the spine.
Obliques
The obliques are essentially your waist muscles. There are two sets of obliques on each side of your abdomen – internal and external. They work together to rotate and laterally flex your spine.
In anti-core terms, the obliques prevent rotation as well as initiating it.
Transverse abdominis
Known as the TVA for short, this muscle surrounds your abdominal contents like a corset or weightlifting belt. It contracts inward to increase intra-abdominal pressure, stabilizing your spine from within.
If prizes were being given for the most critical anti-core muscle, the TVA would be a shoo-in for the gold medal!
Erector spinae
Erector spinae is a group of muscles that run up either side of your spine, including the
iliocostalis, longissimus, and spinalis, each of which can be subdivided into three further sections. The erector spinae are responsible for extending your spine as well as lateral flexion.
In anti-core terms, the erector spinae prevents flexion and lateral flexion.
Movements of the spine
The spine is a column of 33 individual bones called vertebrae. It’s divided into five sections:
Cervical spine – your neck – made up of 7 vertebrae
Thoracic spine – your upper back – made up of 12 vertebrae
Lumbar spine – your lower back – made up of 5 vertebrae
Sacrum – part of your pelvis – made up of 5 immovable/fused vertebrae
Coccyx – your “tailbone” – made up of 4 immovable/fused vertebrae
The cervical, thoracic, and lumbar vertebrae are separated by intervertebral discs, which are sections of tough fibrous cartilage. These discs absorb shock and compress to allow movement.
Speaking of which, the spine is capable of four main movements:
Flexion, i.e., bending forward
Extension, i.e., bending backward
Lateral flexion, i.e., bending sideways
Rotation, i.e., twisting
Movements can also be combined, e.g., flexion with rotation during a twisting crunch.
As such, there are four groups of anti-core exercises, each one designed to prevent one (or more) of these movements. For example, anti-extension exercises emphasize the rectus abdominis, while anti-rotation exercises emphasize the obliques. However, all anti-core exercises involve the transverse abdominis.
Benefits and Drawbacks of Anti-Core Exercises
Not sure if you need to include anti-core exercises in your workouts? Consider these benefits and then decide!
Very functional
Functional training is a very misused term. Many people confuse functional training with technically demanding exercises involving a lot of balance, e.g., squats on a stability ball or curls while slacklining. While these are impressive feats, they’re not examples of real functional training.
In contrast, functional training means doing exercises that have a carry-over to your life outside of the gym, i.e., they improve how you function.
Anti-core exercises train your midsection in a very functional way. People often have to use their core muscles this way during their daily lives, in the gym, or on the sports field. Anti-core exercises will have a significant carry-over to your everyday life.
Spine-friendly
Like any joint, the spine is prone to wear and tear. If you do a lot of crunches, sit-ups, Russian twists, etc., you can cause stress to both the vertebrae and intervertebral discs, and these structures can become worn and damaged.
By their very nature, anti-core exercises involve no movement, so there will much less stress on your vertebrae, spinous ligaments, or discs. In fact, anti-core exercises should not cause lower back stress or pain of any sort – done correctly, of course!
Easy to learn
With no movements to think about, most anti-core exercises are very straightforward and easy to learn. You just have to keep still and prevent movement. That’s not to say these exercises are easy – far from it. However, from a technical performance perspective, the learning curve for most anti-core exercises is pretty short.
While anti-core exercises are mostly beneficial and safe, there are also a few drawbacks to consider:
Usually done for time instead of reps
Many anti-core exercises are held for a predetermined time, e.g., 30 seconds. This means you’ll need to use a timer or be able to see a clock with a second hand. Also, some people prefer to pump out reps, and keeping still may be less appealing.
Elevated blood pressure
Isometric anti-core exercises can cause a short-term increase in blood pressure (1). This is because the muscles are contracted, which reduces blood flow. This should be no issue for people with healthy blood pressure but could be problematic for anyone with hypertension.
This problem can be reduced by never holding your breath during anti-core exercises. Breath-holding can have a significant effect on blood pressure.
Speak to your doctor if you have high blood pressure before doing any of the exercises in this article.
Five Best Anti-Flexion Core Exercises
Anti-flexion exercises emphasize your erector spinae muscles. These exercises are good for improving your posture and protecting your lower back from pain and injuries.
1. Back extension hold
Anti-flexion exercises don’t come much simpler than the back extension hold. Done for time, this exercise teaches you to use your back muscles to resist the pull of gravity. Back extension holds are an excellent stepping stone onto more demanding exercises and is ideal for beginners.
Steps:
Mount your back extension machine (45-degree or horizontal) and get into the mid-point of the exercise so your body is straight. Brace your core and engage your glutes and hamstrings.
Without holding your breath, maintain your position for as long as possible.
Yes, all that shaking is perfectly normal.
Relax, rest a moment, and repeat.
Muscles targeted:
Erector spinae, core, gluteus maximus, hamstrings.
Benefits:
Very easy to learn.
Very accessible as most gyms have a back-extension machine.
Easy to progress/regress by altering the time of each hold.
Tips:
Work up to holding for 2-3 minutes per rep.
Make this exercise harder by holding a weight to your chest or using resistance bands.
Keep your knees slightly bent throughout for comfort and safety.
2. Cobra Superman hold
No back-extension machine? No problem! You can work on your anti-flexion strength with this straightforward floor exercise. On the downside, it can be a little uncomfortable, so make sure you use a mat to avoid any unnecessary pain.
Steps:
Lie on the floor on your front and place your hands on your temples.
Lift your head, chest, arms, legs, and feet a few inches off the floor so you’re balancing on your abdomen and hips only.
Hold this position for as long as possible.
Muscles targeted:
Erector spinae, gluteus maximus, hamstrings, core, trapezius, rhomboids, deltoids.
Benefits:
An ideal exercise for home workouts.
No equipment required.
Good for improving spine mobility.
Tips:
Place a folded mat under your hips for comfort.
Take care not to hyperextend your spine.
Do not hold your breath.
3. Dual kettlebell front rack carry
While stationary exercises like back extension and Superman/cobra holds are effective, they don’t teach you to stabilize your spine during movement. As such, they’re good preparatory exercises but also need to be progressed. Dual kettlebell front rack carries train you to resist flexion while moving your legs, so they’re much more functional.
Steps:
Rack and hold two kettlebells on your shoulders. Pull your shoulders down and back, and brace your core. Look straight ahead.
Keeping your torso upright, walk around your training area until you start to tire.
Lower the weights to the floor, rest, and repeat.
Muscles targeted:
Erector spinae, gluteus maximus, hamstrings, core, trapezius, rhomboids, deltoids.
Benefits:
A highly functional exercise.
Good for integrating your core with your upper and lower body.
An excellent general strength and conditioning exercise.
Tips:
Use dumbbells instead of kettlebells if preferred.
Use gym chalk to stop your hands from slipping.
Use one weight only to add anti-lateral flexion to this exercise.
4. Romanian deadlift
While most people do RDLs to strengthen their glutes and hamstrings, it’s actually a very effective anti-flexion exercise. However, you need to be able to resist flexion in isolation first, e.g., with back extension holds, before attempting this exercise.
Steps:
Hold a barbell with an overhand, shoulder-width grip. Stand with your feet between shoulder and hip-width apart, knees slightly bent.
Brace your core and pull your shoulders down and back.
Hinging from your hips, lean forward and lower the bar down the fronts of your legs. Do NOT round your lower back.
Drive your hips forward, stand up straight, and repeat.
Muscles targeted:
Erector spinae, gluteus maximus, hamstrings, core, trapezius, rhomboids, deltoids, forearms.
Benefits:
An excellent exercise for your entire posterior chain.
Easy to scale by adding or subtracting weight.
A proven way to learn how to hip hinge, which is a prerequisite for many more demanding exercises, such as kettlebell swings and power cleans.
Tips:
Remove your shoes to keep your heels on the floor and your weight toward the back of your feet.
Use chalk or lifting straps to reinforce your grip.
Keep your chest up and your lower back slightly but tightly arched throughout.
Related: Romanian Deadlifts (RDLs) Guide
5. Deadlift
The barbell deadlift is one of the best bang-for-your-buck exercises you can do. Working a large percentage of the muscles in your body, deadlifts have the potential to build muscle size and strength like no other. However, the key to a good deadlift is keeping your spine extended, which is what also makes them an excellent anti-flexion exercise.
Steps:
Place a loaded barbell on the floor. Ideally, the bar should be about mid-shin height.
Stand with your toes under the bar, feet between shoulder and hip-width apart.
Bend down and hold the barbell with an overhand or mixed shoulder-width grip.
Straighten your arms, drop your hips, and lift your chest. Brace your core and pull your shoulders back and down.
Drive your feet into the floor and stand up, ensuring your hips don’t rise faster than the bar.
Push your hips back, bend your legs, and lower the weight back to the floor.
Allow it to settle for a couple of seconds, reset your core and grip, and repeat.
Muscles targeted:
Erector spinae, gluteus maximus, hamstrings, quadriceps, core, trapezius, rhomboids, deltoids, forearms.
Benefits:
One of the most productive barbell exercises you can do.
Teaches you how to lift heavy objects off the floor safely.
A very time-efficient exercise that trains multiple muscle groups at the same time.
Tips:
Place your barbell on blocks or in a power rack if you tend to round your back when deadlifting from the floor.
Do NOT bounce the bar off the floor. Instead, allow the weight to “go dead” between reps for safety and best results.
Experiment with an overhand and mixed grip to see which you prefer.
Related: 9 Weeks to a Bigger Deadlift Program
Five Best Anti-Extension Core Exercises
Anti-extension exercises target your rectus abdominis. Working on your anti-extension strength will lessen the likelihood of hyperextending your spine during athletic and everyday activities.
1. Plank
The plank is the original anti-extension core exercise. With roots in yoga and Pilates, this exercise has been around for centuries. However, despite being so common, many people do this exercise incorrectly. Don’t be one of them!
Steps:
Kneel down and rest your forearms on the floor. Your elbows should be under your shoulders, lower arms parallel. Brace your core and pull your shoulders back and down.
Walk your feet out and back to form a straight line with your shoulders and hips.
Hold this position for the required duration. However, do not hold your breath.
Muscles targeted:
Rectus abdominus, core, hip flexors.
Benefits:
No equipment required.
An excellent preparatory exercise for more advanced movements.
An easy exercise to progress or regress.
Tips:
Try to increase muscle tension instead of holding for excessively long durations.
Bend your legs and rest on your knees to make this exercise easier.
Rest your forearms on a stability ball to make this exercise more challenging.
Related: Plank Progressions and Variations for Stronger Abs
2. Dead bug
Dead bugs teach you to resist extension while moving your arms and legs, which is how your core muscles often have to work in nature. This is a highly functional anti-core move that’s suitable for all levels of exerciser.
Steps:
Lie on your back with your legs bent and arms extended up toward the ceiling. Brace your core and press your lower back into the floor.
Extend your left arm and right leg and lower them to the floor. Keep your lower back pressed down.
Return to the starting position and repeat on the opposite side.
Continue alternating arms/legs for the duration of your set.
Muscles targeted:
Rectus abdominus, core, hip flexors.
Benefits:
A very lower back-friendly exercise.
A very functional anti-extension core exercise.
No equipment required, so ideal for home workouts.
Tips:
Make this exercise easier by only lowering your arms OR legs.
Make it more challenging by lowering both arms and legs together.
Increase the intensity of this exercise by holding dumbbells or a medicine ball.
3. Overhead Pallof press
The Pallof press was invented by Bostonian physical therapist John Pallof. Unlike many anti-core exercises, this one uses weights to overload your muscles. As such, it can be progressed just like any other strength-training exercise, i.e., by increasing the load. Unlike the traditional anti-rotation Pallof press, this is an anti-extension exercise.
Steps:
Attach a rope handle to a high pulley. Grab the handle and then turn your back to the cable machine. Hold your hands at shoulder height. Brace your core and adopt a split stance for balance.
Without leaning forward or backward, raise your arms above your head. Note how the tension on your core increases as you extend your arms.
Lower your hands back to your shoulders and repeat.
Muscles targeted:
Rectus abdominis, core, pectoralis major, latissimus dorsi, deltoids.
Benefits:
Can be made as easy or as challenging as required by adjusting the weight.
Teaches you how to integrate your upper and lower body with your core.
A good exercise for improving shoulder mobility and stability.
Tips:
The narrower/closer your feet are, the more challenging this exercise becomes.
You can also do this exercise with a resistance band.
Experiment with different height cables to see what works best for you.
4. Rollout
Rollouts are like a moving plank. As you extend your arms, the tension on your core increases dramatically, and you’ll have to work harder to prevent lumbar spine extension. Rollouts also provide an intense lat workout. An ab roller is an excellent investment!
Steps:
Kneel down and hold your roller with an overhand grip. Place the roller on the floor in front of your knees. Brace your core and pull your shoulders back and down.
Push the roller out in front of you and lower your chest and abdomen down to the floor. Do not allow your lower back to extend.
Using your abs and lats, pull the roller back up to your legs.
That’s one rep – keep going!
Muscles targeted:
Rectus abdominus, core, latissimus dorsi, triceps.
Benefits:
A low-tech exercise that’s ideal for home workouts.
Can be modified to suit most levels of exerciser.
A challenging, effective anti-extension core exercise.
Tips:
Do this exercise from standing for a more intense workout.
Don’t extend your arms so far to make this exercise less challenging.
No ab roller? No problem! You can also do this exercise with a barbell.
Related: Rollouts: Benefits, Technique, And Alternatives
5. Extended plank
Planks are an excellent exercise. However, if you can do them for over a minute or two, they probably aren’t challenging enough to increase core strength. This variation takes your hands and feet further apart to make them much more demanding.
Steps:
Firstly, lie on your back with your arms stretched out to the side. Make marks on the floor with your fingertips to determine your “wingspan.”
Next, place your feet on one mark and your hands on the other. This is your extended plank position.
Brace your core and hold the extended plank position for as long as possible, taking care not to hyperextend your lumber spine or hold your breath.
Muscles targeted:
Rectus abdominus, core, hip flexors.
Benefits:
No equipment required.
A much more challenging way to do planks.
An excellent anti-extension move for advanced exercisers.
Tips:
Shorten the distance between markers if you cannot do this exercise correctly, or you can feel it in your lower back.
Ensure your hands are dry and won’t slip to avoid accidentally face-planting the floor.
This is a very challenging core exercise, so proceed with caution.
Five Best Anti-Lateral Flexion Core Exercises
Anti-lateral flexion exercises strengthen your obliques, rectus abdominis, and erector spinae muscles, albeit one side at a time. Improving your ability to resist lateral flexion will ensure you can keep your torso upright when dealing with unilateral or unbalanced loads.
1. Side plank
The side plank is an excellent introduction to anti-lateral flexion exercises. It’s a little harder than front planks but just as simple to learn. This exercise is popular in group workout classes for a reason!
Steps:
Lie on your side and rest on your forearm. Your body and legs should be straight. Brace your core.
Lift your hips off the floor and hold them up for the required duration.
Lower your hips back to the floor, roll over, and repeat on the opposite side.
Muscles targeted:
Obliques, rectus abdominus, erector spinae, deltoids.
Benefits:
No equipment required, so ideal for home workouts.
Easy to learn and master, so perfect for novice exercisers.
An excellent preparatory exercise for more demanding anti-lateral flexion movements.
Tips:
Rest your elbow on a folded exercise mat or foam pad for comfort.
Bend your legs to make this exercise easier.
You can also do this exercise with your supporting arm extended:
2. Single-arm farmer’s walk
Exercises don’t come much more functional than the single-arm farmer’s walk. However, despite its simplicity, this exercise can be extremely challenging. All you need is a single dumbbell, kettlebell, or heavy bag, so this exercise is ideal for home workouts.
Steps:
Hold a heavy weight in one hand, arm by your side. Brace your core and make sure your hips and shoulders are level.
Without leaning sideways, go for a walk around your training area.
On completion, lower the weight to the floor, swap hands, and repeat.
Muscles targeted:
Obliques, rectus abdominus, erector spinae, forearms.
Benefits:
A highly functional core.
Can be modified for all levels of strength by increasing or reducing the weight.
An excellent way to develop a stronger, more enduring grip.
Tips:
Chalk your hands or use lifting straps to reinforce your grip if necessary.
Walk in zigzags to destabilize the weight and make this exercise more demanding.
Take care not to lean sideways or shrug your shoulders during this exercise.
3. Single-arm waiter’s walk
The single-arm waiter’s walk is similar to the farmer’s walk, but the weight is held overhead and not down by your side. This increases the stability demand of this exercise. Take care not to go too heavy too soon with this exercise; it’s harder than it looks!
Steps:
Lift and hold a single dumbbell or kettlebell overhead. Brace your core and engage your shoulders and upper back to stabilize the load.
Without leaning sideways, go for a walk around your training area.
On completion, lower the weight to the floor, swap sides, and repeat.
Muscles targeted:
Obliques, rectus abdominus, erector spinae, deltoids.
Benefits:
A challenging and effective anti-lateral flexion exercise.
Builds stronger, more stable shoulders.
Can be modified for all levels of strength by increasing or reducing the weight.
Tips:
Chalk your hands or use lifting straps to reinforce your grip if necessary.
Walk in zigzags to destabilize the weight and make this exercise more demanding.
Take care not to lean sideways or shrug your shoulders during this exercise.
4. Single-arm overhead press
Overhead presses are great for building bigger shoulders and triceps. However, when you switch from using both arms to just one, they become an excellent ant-lateral flexion exercise. Requiring just one weight, this anti-core move is ideal for home workouts.
Steps:
Hold a dumbbell or kettlebell in one hand at shoulder height. Stand with your feet shoulder-width apart and brace your core. Make sure your hips and shoulders are level.
Without leaning sideways, press your weight up and overhead to arm’s length.
Lower the weight back to your shoulder and repeat.
Switch hands and do the same number of reps with your other arm.
Muscles targeted:
Obliques, rectus abdominus, erector spinae, deltoids.
Benefits:
A very functional upper-body and core exercise.
An excellent way to identify and fix left-to-right strength imbalances.
A very accessible, practical exercise.
Tips:
Do this exercise in front of a mirror to ensure you’re keeping your shoulders level.
Use less weight than you would for a two-handed overhead press.
You can also do this exercise with a barbell, which is an exercise called the javelin press:
5. Suitcase deadlift
The suitcase deadlift is so-called because it’s the same technique you’d use to pick up a single bag at the airport. This awesome exercise teaches you how to maintain a neutral and stable spine while generating force with your legs.
Steps:
Place a kettlebell or dumbbell on the floor and then stand sideways on to it. The handle should run parallel to your feet.
Squat down and grab the handle with a neutral or palms-in grip.
Pull your shoulders down and back, brace your core, and look straight ahead.
Drive your feet into the floor and stand up straight, taking care not to lean sideways.
Lower the weight back to the flood and repeat.
Turn around and do the same number of reps on the opposite side.
Muscles targeted:
Obliques, rectus abdominus, erector spinae, gluteus maximus, hamstrings, forearms.
Benefits:
A high degree of crossover with activities outside of the gym.
An effective and functional anti-lateral flexion exercise.
An excellent deadlift assistance exercise.
Tips:
Use gym chalk or lifting straps to stop your hands from slipping.
Do this exercise in front of a mirror to ensure your torso, hips, and shoulders are straight.
Experiment with your stance width to see what works best for you.
Five Best Anti-Rotation Core Exercises
Anti-rotation exercises target your obliques. Having stronger obliques will help you prevent unwanted twisting during activities like running, kicking, and throwing. Anti-rotation is especially important during contralateral activities where you use one arm and the opposite leg, e.g., running.
1. Bird-dogs
Bird-dogs are one of the most basic anti-rotation exercises around. Ideal for beginners, this exercise teaches you how to stabilize your core as you move your arms and legs. Bird-dogs are also an excellent muscle activation exercise and are perfect for warm-ups.
Steps:
Kneel on all fours with your shoulders over your hands and your hips over your knees.
Brace your core and set your shoulders down and back.
Keeping your hips and shoulders level, extend your right arm and left leg.
Lower them back to the floor and repeat.
On completion of your set, swap sides and do the same number of reps with the opposite arm and leg. Or, if preferred, you can use an alternating arm and leg action.
Muscles targeted:
Obliques, rectus abdominis, gluteus maximus, hamstrings, deltoids, erector spinae.
Benefits:
An excellent exercise for lower back pain sufferers.
A great movement for beginners.
No equipment required, so ideal for home workouts.
Tips:
Kneel on a folded exercise mat for comfort.
Use ankle/wrist weights to make this exercise more challenging.
You can also do this exercise in a high plank position like this:
2. Pallof press
The Pallof press is one of the most widely-performed anti-rotation core exercises. Popular with almost every type of exerciser, it’s safe to say that this move delivers. If you’ve never done Pallof presses before, you are in for a treat, but if you’re already doing them, you should definitely continue!
Steps:
Attach a D-shaped handle to a cable machine set to mid-chest height.
Stand side-on to the pulley and hold the handle on both hands. Your feet should be about shoulder-width apart, with your knees slightly bent. Brace your core.
Pull your hands into your chest and step away from the machine to load the cable.
Without moving your hips or shoulders, extend your arms out in front of you. Feel how the tension on your muscles increases as you straighten your arms.
Bend your arms and return your hands to your chest.
Repeat for the required number of reps and then switch sides.
Muscles targeted:
Obliques, rectus abdominis, erector spinae, pectoralis major, deltoids, triceps,
Benefits:
An ideal exercise for beginners.
A very spine-friendly anti-core exercise.
Very scalable – just adjust the load to reflect your current strength.
Tips:
You can also do this exercise with a resistance band.
Vary the height of your arms to work your core from different angles.
Try doing Pallof presses in a half-kneeling position for variety, like this:
3. Single-leg Romanian deadlift
While regular Romanian deadlifts are an excellent anti-flexion exercise, switching to one leg/one arm means you’ll also have to work hard to prevent twisting. This exercise is also great for improving balance and stability and is ideal for runners and other athletes.
Steps:
Stand with your feet together and a dumbbell or kettlebell in your left hand. Shift your weight over onto your right foot. Brace your core and pull your shoulders back and down.
Hinge forward from your hips and lower the weight down the front of your leg. Extend your left leg out behind you for balance.
Stand back up and repeat.
Rest a moment and then do the same number of reps on the opposite leg, remembering to switch hands, too.
Muscles targeted:
Obliques, hamstrings, gluteus maximus, rectus abdominis, erector spinae.
Benefits:
A time-efficient way to train your core and lower body simultaneously.
An excellent exercise for better balance and coordination.
Easier on your lower back than two-legged Romanian deadlifts.
Tips:
Rest your non-working foot lightly on the floor for balance if needed, i.e., B-stance or kickstand RDLs.
Try holding the weight in the same hand rather than the opposite hand. This is considerably more demanding.
Do this exercise next to a wall or handrail for balance if required.
Related: Why the Single Leg Romanian Deadlift Deserves to Be the Hero of Your Workout
4. Renegade row
Renegade rows are among the most challenging anti-rotation exercises, even with light to moderate weights. However, if you’ve mastered Pallof presses and can do bird-dogs in your sleep, this is the exercise you’ve been waiting for!
Steps:
With a dumbbell in each hand, squat down, and place them on the floor.
Walk your feet out into the push-up position. Brace your core and tense your legs.
Bend one arm and row your dumbbell up and into your lower ribs.
Lower the weight back to the floor, switch arms, and repeat.
Alternate arms for the required number of reps.
Muscles targeted:
Obliques, rectus abdominus, latissimus dorsi, biceps, triceps, deltoids, erector spinae.
Benefits:
A total core exercise that teaches you to stabilize your core as you move your arms and legs.
A time-efficient conditioning exercise that burns lots of calories.
A challenging movement that’s ideal for intermediate and advanced exercisers.
Tips:
Wear a weighted vest to make this exercise even harder.
Use hexagonal dumbbells for increased stability and safety.
Combine renegade rows with push-ups for a complete upper-body and core workout:
Related: Renegade Rows Guide
5. Single-arm cable chest press
While the single-arm chest press is not an especially good exercise for your pecs, it is an excellent anti-rotation core exercise. It teaches you how to integrate your core with your upper and lower body.
Steps:
Attach a D-shaped handle to a chest-high cable machine. Hold the handle and turn your back on the machine so the cable runs outside your arm. Adopt a split stance for balance. Brace your core.
Keeping your hips and shoulders stationary, push your arm forward and out to full extension.
Bend your arm, bring the handle back to your chest, and repeat.
Switch sides and do the same number of reps with the other arm.
Muscles targeted:
Obliques, rectus abdominus, pectoralis major, deltoids, triceps, erector spinae.
Benefits:
A very lower back-friendly anti-rotation exercise.
Infinitely scalable by increasing or reducing the weight.
Suitable for beginner, intermediate, and advanced exercisers.
Tips:
Press up at an incline to change the feel of this exercise.
Do this exercise with your feet together to challenge your core and balance more.
Do this exercise with a resistance band or in a half-kneeling position:
Anti-Core Exercises – FAQs
Do you have a question about anti-core exercises? No problem, because we’ve got the answers!
1. How many reps and sets should I do?
There is no magic number of reps you should use to train your core. You will make progress whether you do 10 or 30 reps per set. That said, lower reps are generally more time-efficient, so it’s worth choosing exercises that are demanding enough to fatigue your muscles relatively quickly, e.g., between 12-20. Wherever possible, avoid very high-rep sets, e.g., 50.
In terms of sets, 3-5 should be sufficient for most people. If you can do more, the chances are that you a) aren’t getting close enough to failure or b) are resting too long between efforts.
2. How often should I do anti-core exercises?
It’s generally accepted that it takes 48-72 hours for a muscle or muscle group to recover from a workout. As such, you should aim to do anti-core exercises 2-3 times per week on non-consecutive days, e.g., Monday and Thursday, or Monday, Wednesday, and Friday. This provides a good balance between work and recovery.
Training your core more often, i.e., daily, won’t necessarily produce better results, and could even lead to overtraining.
3. Will anti-core exercises give me a six-pack?
While doing anti-core exercises will develop your six-pack muscle (the rectus abdominis) and other critical core muscles, you won’t be able to see them until your body fat percentage is low enough. This usually means under ten percent for men and 15 percent for women.
It’s true what they say – six-pack abs are made in the kitchen, and your diet will determine if your abs and core muscles are visible.
4. Are anti-core exercises safe?
Because they involve minimal movement, most anti-core exercises are very safe. As long as you brace and stabilize your spine correctly, there should be very little stress on your intervertebral discs or spinous ligaments, so many are even okay for folk who suffer from back pain.
That said, exercises that involve additional movements, e.g., suitcase deadlifts and single-arm overhead presses, are somewhat riskier than static exercises like planks and side planks.
However, if performed correctly and with appropriate loads, there is a very low risk of injury with most anti-core exercises.
5. Do I have to do anti-core exercises – aren’t regular core exercises enough?
While all core exercises are beneficial, anti-core exercises are often more functional. That’s because you often need to use these muscles to prevent unwanted movement of your lumbar spine, e.g., during deadlifts, push-ups, and overhead presses.
If your core is strong, you may not need to do a lot of anti-core training. However, if your lumbar spine lacks the stability it needs, then anti-core exercises are a must.
Wrapping Up
Whether you’re training for performance, aesthetics, or health, your workouts should include anti-core exercises. Anti-core exercises teach you how to stabilize your lumbar spine, which will protect you from lower back injury.
A more stable spine will also let you do more reps with heavier loads, making the rest of your workout more effective.
With 20 anti-core exercises to choose from, you have more than enough options to keep you busy and progressing for years to come. Include anti-core exercises in all your midsection workouts for best results.
References:
Hanson P, Nagle F. Isometric Exercise: Cardiovascular Responses in Normal and Cardiac Populations. Cardiol Clin. 1987 May;5(2):157-70. PMID: 2884033. https://pubmed.ncbi.nlm.nih.gov/2884033
How to Get Better at Push-Ups
Push-ups, or press-ups as the Brits call them, should be at the top of every exerciser’s to-do list. Working your chest, shoulders, and triceps, push-ups are more joint-friendly than bench presses, require no equipment, so they’re the perfect excuse-free exercise and can be modified to suit all fitness and experience levels.
Being able to do push-ups is a sign that you are fit and healthy. In fact, in studies, people who could do an above-average number of reps had a lower risk of heart disease, diabetes, and all-cause mortality (1).
Unfortunately, a lot of people are bad at push-ups. Either their form needs work, or they can’t do many reps. Needless to say, you can’t wish yourself to get better at push-ups – it takes time and effort!
However, that work will pay off. With dedication, perspiration, and time, you’ll soon be banging out push-ups like a pro.
We reveal the best strategies for becoming a certified push-up master!
How to Perform the Perfect Push-Up
Before we reveal the best methods for getting better at push-ups, it’s worth spending a moment to check that you know how to do this classic exercise correctly. Poor form wastes energy, making push-ups less effective, and could even lead to injury.
So, revise your push-up technique and make sure that each and every rep will make your inner drill instructor proud!
Kneel down and place your hands on the floor so your fingers point forward and are about shoulder-width apart.
Brace your core, pull your shoulders down and back, and rotate your elbows in towards your sides to engage your lats.
Contract your glutes and quadriceps to increase full-body rigidity.
Walk your feet out and back until your body and legs are perfectly straight. Lengthen your neck and tuck your chin in.
Keeping your body straight, bend your arms and lower your chest to within an inch of the floor. Pause for one second.
Drive your hands into the floor and push yourself back up to full arm extension.
Pause for a second and then descend into another rep.
Inhale as you bend your arms, and exhale as you straighten them.
Looking good, bro! Now you’ve got your technique dialed in, it’s time to look at the strategies and methods you can use to boost your push-up numbers.
How to Get Better at Push-Ups
Whether you are a beginner or an experienced expert, these methods will help reinforce your technique and improve your push-up numbers:
1. Grease the groove
To get better at push-ups, you need to practice doing push-ups. This is the heart of training specificity, one of the most important fitness principles. Grease the Groove (GTG) is a training method popularized by strength specialist and former Soviet special forces instructor Pavel Tsatsouline.
With the GTG method, you do multiple low-rep sets of your chosen exercise spread throughout the day. You avoid training to failure, which causes fatigue. Instead, each set is only about 50% of your maximum and ideally separated by an hour or more.
So, for example, if you can do a maximum of ten push-ups, to grease the groove you do multiple sets of 4-6 reps, focusing on making each push-up as technically perfect as possible. Remember, this is meant to be push-up practice and not a fatiguing workout.
Aim to clock up 6-10 GTG sets per day for the next 21-28 days. Then, when you retest your maximum, you should find that you can do more reps despite not having done any max-rep sets.
2. Train using a more challenging push-up variation
If you want to get better at bench presses or squats, you don’t just load up the bar with the same old weight and use that load for every workout. As every lifter knows, that’s a great way to go nowhere fast.
Instead, you gradually put more plates on the bar, forcing your muscles to adapt and get stronger. This is called progressive overload and another critical fitness principle.
While you could wear a weighted vest to make push-ups harder, it’s usually more convenient to overload your muscles with more demanding push-up variations. For example, putting your feet on a raised box shifts more weight onto your arms, and using push-up handles increases your range of motion. Both make your reps harder.
So, spend the next few weeks focusing almost entirely on a more demanding push-up variation. Then, when you return to standard push-ups, they’ll feel more manageable, and you’ll be able to crank out more reps.
Related: 15 Intense Push-up Variations for Bodybuilders
3. Train your push-ups like you mean it!
Wanting to get better at push-ups is not the same as training to get better at push-ups! So, if you want to become a push-up pro, you must make them the cornerstone of your workouts.
Ideally, you should do a push-up workout three times a week, working a little harder each time you train. So, for example, you could do 3-5 straight sets per workout, pushing each one to failure, or follow one of the push-up workouts in this article.
Either way, if you want to get better at push-ups, you must prioritize them.
Related: How to Train for 20 Consecutive Pull-ups and 50-Push-ups
4. Strengthen your core
While push-ups are undeniably a chest, shoulders, and triceps exercise, they also require plenty of core strength. If your core is weak, your midsection will sag and collapse, and some of the force generated by your arms will be lost.
Think about a sportscar spinning its wheels – all that smoke and rubber looks impressive, but until the car starts going forward, all that energy is wasted.
Plug your energy leaks by strengthening your core. That way, your whole body will move as one solid unit, and all of your efforts will go into pumping out push-ups.
The best core strengtheners for better push-ups mirror the demands of the exercise you’re training for. Planks are a great choice, as are Pallof presses, hollow body holds, body saws, pot stirrers, and ab wheel rollouts.
These are anti-core exercises, meaning they prevent rather than promote movement, so your core muscles work the same way they do during push-ups, i.e., as stabilizers.
5. Pump up the volume with some easier push-up variations
How do you train to do more push-ups when you can’t do very many push-ups yet? Short of moving to Mercury, where gravity is about two-thirds of Earth, the most obvious way is to regress your push-ups and perform a less demanding variation.
Making push-ups easier means you’ll be able to do more reps, developing your muscular endurance and work capacity simultaneously.
Ways to make push-ups easier include:
Three-quarter or kneeling push-ups
Incline push-ups (hands on a bench or similar)
Wall push-ups
Band-assisted push-ups
Do a few sets of regular push-ups, and then, as fatigue sets in, switch to a less challenging variation so you can do more sets. This extra volume will lead to greater and more rapid increases in push-up performance.
6. Strengthen your triceps
Lots of muscles are involved in push-ups, but the most common “weak link” is the triceps. This is hardly surprising, given the size of the triceps compared to the chest. As such, a lot of people find that their arms fail before their pecs, bringing their sets to a premature end.
Avoid this trap by working on triceps strength and training them separately. Good exercises for this purpose include:
Spending extra time on your triceps will turn what is usually a push-up weak link into a much stronger one.
7. Beef up your upper back
Believe it or not, your upper back plays a crucial role during push-ups. Muscles like your lats, traps, and rhomboids must work hard to stabilize your shoulders and prevent unwanted movement. A weak upper back can undermine your push-up performance, like doing chest presses on a wobbly bench.
So, for every set of push-ups you do, make sure you also perform at least one set of upper back training.
Good upper back exercises include:
In addition, complementing your push-up training with upper back exercises will prevent any muscle imbalances and keep your shoulders healthy.
8. Be consistent
Getting better at push-ups will take time. You must train hard and often to develop the muscles that drive your body up and away from the floor against the pull of gravity. Not only do these adaptations take time, but they’re also quickly lost if you fail to keep up your training.
In other words, consistency matters.
So, don’t expect any quick fixes; you’re not going to become a push-up stud overnight. However, if you keep pumping out the push-ups 3-4 times a week for the next few months, your performance will improve, and your hard work will pay off.
Set yourself some targets, e.g., doing 10, 30, or 50 perfect push-ups, to help keep you motivated and to remind yourself what you’re trying to achieve.
9. Eat for success
Good nutrition goes hand in hand with better push-up performance – or it should do! You are what you eat, and if your diet consists mainly of junk food, your muscles will probably perform like junk, too.
Eating healthily ensures your body gets all the nutrients it needs to power your muscles and recover from your workouts. Of course, food is also one of life’s pleasures, so you should enjoy what you eat, too.
This all means you need to adopt a balanced, mostly healthy diet, with a little wiggle room left for the occasional unhealthy snack. Make sure that you consume enough protein for muscle repair and growth, adequate carbohydrates for energy, and sufficient healthy fats. You’ll also need vitamins, minerals, and fiber, all of which are easily sourced from vegetables, fruits, and whole grains.
Finally, adjust your food intake based on your dietary goals, i.e., eat more for muscle growth and less for fat loss.
There is no need to adopt a strict diet. Rather, it’s best to create your own eating plan based on your grocery budget, likes and dislikes, and your cooking ability.
10. Have a plan
You now have all the information you need to become a fully qualified push-up ninja! However, it would be a mistake to try and use all these tips and strategies at once. That will probably cause a “system overload,” and you’ll end up making no progress at all.
Instead, you need a plan!
A plan will help you focus on what’s important while ignoring what is not. It’ll provide you with a path to follow, taking you gradually closer toward your goal. Training without a plan is like going on a journey without a map; you might end up in the right place, but if you do, it’ll be more by accident than design.
So, grab a sheet of paper and start planning your future push-up workouts, starting with some goals. Then, decide on how many push-up workouts you will do per week and what training methods you will use.
Example goal – 50 straight push-ups
Monday – three max rep sets, two minutes rest between each one
Wednesday – 100 push-ups in as few sets as possible
Friday – 10 push-ups every minute, on the minute (EMOM)
Grease the groove push-up workouts twice a week (Tuesday and Saturday)
Don’t worry if your plan isn’t quite right – you can finetune it as you go. Just make sure it’s progressive, i.e., you do a few more reps each week.
Get Better at Push-Ups – FAQs
Do you have a question about getting better at push-ups or push-ups in general? No sweat because we’ve got the answers!
1. What muscles do push-ups work?
Push-ups are a compound exercise, meaning they involve multiple muscles and joints working together. As such, they use a comprehensive list of muscles.
Because you must work hard to keep your body straight and stable, push-ups work virtually every muscle on the front of your body, including your legs and abs. However, the load on these muscles is relatively small. Instead, the push-up mainly works your upper body pushing muscles.
These muscles are:
Pectoralis major – located on the front of your chest and known as your pecs for short, these muscles are the agonist or primary mover during push-ups. In other words, they’re the muscle doing most of the work.
Anterior deltoids – the deltoids are your shoulder muscles. There are three groups of fibers or heads: anterior (front), medial (middle), and posterior (rear). All three are involved in push-ups, but the anterior deltoids are the most active.
Triceps – located on the back of your upper arm, the triceps are responsible for extending your elbows during push-ups. The triceps are often the first muscle to fatigue when you do a high-rep set of push-ups.
Serratus anterior – so called because it looks a little like the edge of a serrated blade, the serratus anterior is located to the side of your chest and helps keep your scapulae or shoulder blades flat against your ribs. Well-developed serratus anterior muscles look super cool!
Rotator cuff – the rotator cuff is the collective name for the four small muscles that control and stabilize your shoulder joint. They are the supraspinatus, infraspinatus, teres minor, and subscapularis. With no bench to support your shoulders, you’ll need to use these muscles to prevent unwanted shoulder joint movements.
Other push-up muscles include your rectus abdominis, hip flexors, quadriceps, and tibialis anterior.
2. Aren’t push-ups a beginner exercise?
While many exercisers do push-ups when starting out, they usually progress to bench presses as they get stronger and more experienced. This suggests that push-ups are only useful for novices.
This is not the case!
While you can bench press more weight, push-ups teach you to use your entire body, making them much more functional. With no bench to support you, you’ll need to stabilize yourself, just like in “real life” outside of the gym.
Plus, there are many ways to make push-ups more demanding and as effective as bench presses for increasing strength and muscle mass.
The bench press is arguably the most popular gym exercise. Still, in terms of bang for your buck, push-ups could be better and are the most widely performed exercise on the planet. Push-ups are definitely not a beginner’s exercise, and everyone who works out should do them.
3. I can’t do a single push-up – what can I do?
Plenty of people can’t do a single push-up. However, almost everyone can learn and train to do this awesome exercise.
Your first step is to regress the push-up until you find a variation you CAN do. For example, you can do kneeling push-ups, countertop push-ups, or wall push-ups. Work on mastering that variation and then progress to a more difficult one when you feel ready. Continue in this way until you can do regular push-ups.
You can also supplement your push-up training with strength exercises such as chest presses, bench presses, machine dips, and triceps pushdowns. All of these exercises can be scaled and progressed to match your current strength level.
The other thing to consider is your body weight. If you are very overweight, push-ups are bound to be challenging. Start trying to lose a few pounds, and you should find push-ups begin to feel easier.
4. Push-ups hurt my wrists – what can I do?
Many people suffer from tight forearms and wrists, especially those who spend a lot of time using a keyboard, performing repetitive manual tasks, or otherwise keeping their hands and fingers clenched.
Doing push-ups takes your wrists into extension, which means those tight muscles are strongly stretched, and can be uncomfortable or even painful.
Ideally, you should work on your forearm flexibility to alleviate this problem with targeted stretching. The prayer and kneeling forearms stretches are ideal for this purpose:
In the short term, using push-up handles allow you keep your wrists straight, which should take pressure off your joints so you can do push-ups without the pain.
5. How many push-ups should I be able to do?
The number of push-ups you can do will depend on your age, gender, weight, fitness, and experience level. That said, there are norm tables that indicate how many push-ups the average person should be able to do.
For example, men in their 30s should be able to do 41 push-ups, while women should be able to do 19.
Check out this article to see how many push-ups YOU should be able to do.
Closing Thoughts
Push-ups are a fantastic exercise! You can do them anywhere and anytime, and you don’t need any equipment, so they won’t cost you a dime. Regular push-up workouts will develop a stronger, more muscular upper body, pumping up your pecs, delts, and triceps. They’re even good for your health, and people who can do a lot of push-ups generally live longer (1) and suffer fewer cardiovascular events.
There are lots of different push-up variations to try, from beginner to ultra-advanced. There are also several ways to organize your push-up workouts, from straight sets to ladders to pyramids.
Push-ups need never be boring!
That said, you CAN have too much of a good thing, and it’s probably a bad idea to do push-ups every day. In fact, you should be good results from 3-4 push-up workouts per week.
Use the strategies and tips in this article to master the push-up and become a certified push-up master. Your efforts will be rewarded!
References:
Yang J, Christophi CA, Farioli A, et al. Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men. JAMA Netw Open. 2019;2(2):e188341. doi:10.1001/jamanetworkopen.2018.8341 https://pubmed.ncbi.nlm.nih.gov/30768197/