10 Elevated Balance Push Ups Every Athlete Should Try

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Balance is an essential part of every athlete's performance. An athlete's ability to move efficiently requires all body parts to be in cohesiveness, especially in the core. Most athletes tend to think of balance training as standing on one leg, but other types of balance training can be applied to upper body exercises as well. Adding sufficient balance training exercises like push-ups can increase core, chest, back, and shoulder strength needed in active sports. Try incorporating these 10 Elevated Balance Push-Ups for better overall upper body balance and strength.

Grab a EZ Curl Bar that you can manage. Place it horizontally on a flat surface. Get into a standard push up position with feet slightly wider than shoulder width apart, core tight, and back straight. Place one hand on the weighted end, and the other on the far end of the bar. Keeping the majority of your weight on the hand on the weighted end, and lift the other end of the bar slightly off the ground without over rotating your hips. Lower your chest down as far as you can towards the middle of the bar, then back up. Perform 10-15 reps on one side, then switch. That is one set, perform 3 sets with 1-2 minutes rest.

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Balance is an essential part of every athlete's performance. An athlete's ability to move efficiently requires all body parts to be in cohesiveness, especially in the core. Most athletes tend to think of balance training as standing on one leg, but other types of balance training can be applied to upper body exercises as well. Adding sufficient balance training exercises like push-ups can increase core, chest, back, and shoulder strength needed in active sports. Try incorporating these 10 Elevated Balance Push-Ups for better overall upper body balance and strength.

1. EZ Bar Single Side Elevated Push-Ups

Grab a EZ Curl Bar that you can manage. Place it horizontally on a flat surface. Get into a standard push up position with feet slightly wider than shoulder width apart, core tight, and back straight. Place one hand on the weighted end, and the other on the far end of the bar. Keeping the majority of your weight on the hand on the weighted end, and lift the other end of the bar slightly off the ground without over rotating your hips. Lower your chest down as far as you can towards the middle of the bar, then back up. Perform 10-15 reps on one side, then switch. That is one set, perform 3 sets with 1-2 minutes rest.

2. Foam Roller Single Side Elevated Push-Ups

Grab a foam roller and place it horizontally on a flat surface. Get into a standard push up position with feet slightly wider than shoulder width apart, core tight, and back straight. Place one hand on the edge of one end, and the other at the far end of the other side. Keeping the majority of your weight on the hand on the edge, lift the other end of the roller slightly off the ground without over rotating your hips. Lower your chest down as far as you can towards the middle of the roller. Perform 10-15 reps on each side for 3 sets with 1-2 minutes rest.

3. Dumbbell Single Side Elevated Push-Ups

Grab a dumbbell, I recommend 20-30lbs, and place it horizontally on a flat surface. Get into a standard push up position with feet slightly wider than shoulder width apart, core tight, and back straight. Place each hand on the weighted ends. Keep the majority of your weight on one hand, and lift the other end of the dumbbell off the ground without over rotating your hips. Lower your chest down as far as you can towards the middle of the dumbbell. Again, perform 10-15 reps on each side for 3 sets with 1-2 minutes rest.

4. Kettlebell Single Side Elevated Push-Ups

Grab a kettlebell and place it horizontally on a flat surface. Get into a standard push up position with feet slightly wider than shoulder width apart, core tight, and back straight. Place one hand on the handle, and the other hand on the side of the bell. Keeping the majority of your weight on one hand on the bell, lift the other end of the kettlebell off the ground without over rotating your hips. Lower your chest down as far as you can towards the middle of the bell. Perform 10-15 reps on each side for 3 sets.

5. Cable Curl Bar Single Side Elevated Push-Ups

Grab a cable straight curl bar attachment and place it horizontally on a flat surface. Get into a standard push up position with feet slightly wider than shoulder width apart, core tight, and back straight. Place both hands at the far ends of the bar. Keeping the majority of your weight on one hand, lift the other end of the bar slightly off the ground without over rotating your hips. Lower your chest down as far as you can towards the middle of the bar. Perform 10-15 reps on each side for 3 sets.

6. Cable V-Grip Triceps Bar Single Side Elevated Push-Ups

Grab a V-grip tricep bar cable attachment and place it on a flat surface. Get into a standard push up position with feet slightly wider than shoulder width apart, core tight, and back straight. Place both hands at the far ends of the bar. Keeping the majority of your weight on one hand, lift the other end of the bar slightly off the ground without over rotating your hips. Lower your chest down as far as you can towards the middle of the bar. Perform 10-15 reps for 3 sets.

7. Cable Rope Single Side Elevated Push-Ups

Grab a cable rope attachment and place it horizontally on a flat surface. Get into a standard push up position with feet slightly wider than shoulder width apart, core tight, and back straight. Place one hand on the edge of one end, and the other at the far end of the other side. Keeping the majority of your weight on the hand on the edge, lift the other end of the rope slightly off the ground without over rotating your hips. Lower your chest down as far as you can towards the middle of the rope. Do 10-15 reps on one side, then switch. Perform 3 sets with 1-2 minutes rest.

8. Cable V-Grip Row Handle Push-Ups

Grab a V-grip row handle cable attachment and place it on a flat surface with the handles facing upwards towards you. Get into a standard push up position with feet slightly wider than shoulder width apart, core tight, and back straight. Place both hands on the handles. Lower your chest down in a slow and controlled motion as far as you can towards the middle of the attachment. Perform 15-20 reps for 3 sets with 1-2 minutes rest.

9. Weight Plate Single Side Elevated Push-Ups

Grab a weight plate and place it horizontally on a flat surface. Get into a standard push up position with feet slightly wider than shoulder width apart, core tight, and back straight. Place one hand on one edge of the plate, and the other hand on the other edge of the plate. Keeping the majority of your weight on one hand, lift the other end of the plate off the ground without over rotating your hips. Lower your chest down as far as you can towards the middle of the plate. Do 10-15 reps for 3 sets.

10. Weight Plate Face Close Grip Push-Ups

Grab a weight plate and place it vertically on a flat surface with the flat part facing you. Get into a standard push up position with feet slightly wider than shoulder width apart, core tight, and back straight. Place both hands on one top edge of the plate a little closer than shoulder width apart. Lower your chest down as far as you can towards the middle of the plate. Perform 15-20 reps for 3 sets with 1-2 minutes rest.


Topics: WORKOUT PLAN | PUSHUPS