Close-Grip Push-Up | Dryland Workout | Technique Explained
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Push-ups are one of the best dryland exercises because they can be performed anywhere and do not require any equipment. Another benefit is that they place the shoulder in what is called a closed-chain position, exercises that do this significantly enhanced the recruitment of stabilising muscles surrounding the shoulder joint.
While performing this or any other type of push-up, one of the main focuses should be on maintaining the body in a straight line from the ankles to the top of the head, just as if you were in a streamlined position in the water. A common mistake is to take the head out of line with the rest of the spine, which will lead to either arching of the back or dropping the hips to the ground.
Maintaining proper form, especially a straight spine, is important; therefore, those who cannot maintain this position should modify the exercise by starting on their knees instead of their toes.
VARIATION To increase the complexity and difficulty of this exercise, try using a medicine ball (👉🏾https://amzn.to/2vUFESL) as the base of support. Choose a medicine ball that is approximately half the width of your chest. Position the ball so that its centre is aligned with the middle of your chest and in line with your chest.
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