Tips & Tricks

The Push Exercises: Gym cross training for pole dancers 💪🏼 Part 1

Oct 10, 2023

💃 Ready to balance out your strength on the pole? If you've ever wondered how to level up your pole dancing game and master those gravity-defying spins, holds, and flips, you've come to the right place.

Pole dancing isn't just about nailing that trick; it's about having the strength and stamina to execute those mesmerizing moves gracefully. That can be achieved by cross training at the gym. But do you know where to start?

Today, we're diving into the world of "Push Exercises" – these, along with pull exercises (see part 2), will help you level up your limits and pole dance like a pro. 🌟

🤓 So, what are push exercises, and which ones should you be doing to excel in the art of pole dancing? Let's break it down:

🤷 What Are Push Exercises? 🤷

Push exercises are workouts that predominantly target your arms and chest muscles. These are the muscles you rely on when you need to push your body away from the pole while maintaining that flawless pole dance posture. 🙆

Now, let's get down to business. Here are some fantastic push exercises you can do at the gym that will help round out your training and set you on track to become a pole dance powerhouse:

1. Push-Ups 🏋️‍♀️

Push-ups are an absolute classic, and they're your ticket to upper body strength. They work your chest, shoulders, and triceps - the exact muscles you need to nail those incredible pole dance moves.

Steps to Perfect Your Push-Up Game:

  • Start with your hands slightly wider than shoulder-width apart.
  • Keep your body in a straight line from head to heels.
  • Lower yourself by bending your elbows.
  • Push back up to the starting position.
  • Aim for 3 sets of 10 reps to begin with and gradually increase as you get stronger.

2. Bench Press 🏋️‍♂️

The bench press is a gym favorite for building chest muscle. It's like a secret weapon for achieving that upper body strength that pole dancing demands.

Steps to a Mighty Bench Press:

  • Lie flat on the bench.
  • Grip the barbell slightly wider than shoulder-width apart.
  • Lower the barbell to your chest.
  • Push it back up, extending your arms.
  • Start with 3 sets of 8-10 reps and increase the weight as you progress.

3. Chest Press 🏋️‍♀️

Similar to the bench press, chest presses target your pectoral muscles. A strong chest is vital for pulling off impressive pole dance stunts.

Steps to Mastering the Chest Press:

  • Sit on a chest press machine with your back against the pad.
  • Grip the handles and push them away from your body.
  • Bring them back to your chest.
  • Aim for 3 sets of 10-12 reps to start.

4. Overhead Press 🏋️‍♂️

The overhead press is your ticket to strong shoulders and triceps, which are crucial for maintaining balance and control while dancing on the pole.

Steps to Ace the Overhead Press:

  • Stand with your feet shoulder-width apart.
  • Hold a barbell or dumbbells at shoulder height.
  • Press it overhead until your arms are fully extended.
  • Lower it back down.
  • Begin with 3 sets of 8-10 reps and increase the weight gradually.

🚀 Incorporate these push exercises into your regular workout routine, and you'll be amazed at the transformation in your pole dancing abilities.

Pole dancing is not just an art; it's a journey of self-discovery and strength-building (inside and outside). By focusing on cross training at the gym, you're taking a significant step toward reducing injuries and becoming the pole dancer of your dreams.

💪🏼 Stay strong, stay motivated, and keep pushing toward your pole dancing dreams. You've got this!

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