Glider Push-Ups
Glider Push-Ups
Equipment: Dual Sided Disc Gliders
Difficulty: Intermediate to Advanced
Target Muscles: Chest, shoulders, triceps, core
How to Perform Glider Push-Ups
Step-by-Step Instructions:
- Place a glider disc under each hand
- Start in a high plank position
- Keep your body in a straight line from head to heels
- Engage your core and keep your hips level
- Slide your hands out to the sides as you lower down
- Lower your chest toward the floor
- Slide your hands back together as you push up
- Return to the starting position
- Repeat for desired reps
Recommended Sets & Reps:
- Beginners: 2-3 sets of 6-8 reps
- Intermediate: 3 sets of 10-12 reps
- Advanced: 3-4 sets of 15-20 reps
Form Tips:
- Keep your core tight throughout the movement
- Don't let your hips sag toward the floor
- Control the gliders - don't let them control you
- Keep your elbows at about 45 degrees from your body
- Move slowly and with control
- Breathe in as you lower, breathe out as you push up
Common Mistakes to Avoid:
- Letting hips sag or pike up
- Moving too quickly and losing control
- Not lowering deep enough
- Sliding hands too far apart
- Rounding your shoulders
- Holding your breath
Modifications:
- Easier: Perform on knees or reduce range of motion
- Harder: Add a knee tuck between reps, slow tempo, or perform single-arm slides
Benefits:
- Builds chest and shoulder strength
- Challenges core stability
- Improves upper body control
- Enhances coordination
- Functional pushing movement
- Great for overall upper body development