Rolling Lateral Push Up – this exercise aims to promote hypertrophy, balance and…

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Rolling Lateral Push Up – this exercise aims to promote hypertrophy, balance and stabilization. There are 3 components to this routine. First is core stability. Second is concentric contraction on one side of the pectorals. Last is the eccentric contraction on the contra lateral pectorals. I used a kettlebell to challenge my balance, as well as to be able to hit a negative level push up (lower than floor level) on one side. I utilized a barbell loaded with a small plate on the opposite arm that will roll to allow me to do flyes. Start with the torso/core in isometric contraction on top. Both arms are extended to keep the shoulders tight and the scapula/shoulder blades are retracted. I descend aiming for the side holding on to the kettlebell. The tempo is slow descending, 1-2 seconds at the bottom, then explode up to the starting position.

 

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