Tutorial: Push-Up Hold

22nd March 2019

WHAT

The push-up hold is an excellent strength and control exercise for the upper body and core.

  • This exercise should result as a progression of the push-up, so be sure you can perform push-ups in a full position – with proper technique – before trying this variation.
  • The additional stability required will significantly challenge the core and lower body muscles.

HOW

  • Assume a push-up position, with hands shoulder-width apart, back straight, and legs locked. Set the shoulders and engage the core.
  • From here, lower yourself under control to the bottom position, and hold the body just a few inches off the ground. Keep the elbows tucked in by the sides and maintain a tight body.
  • Hold for 5-10s and continue for desired reps.

WHY

  • Once you have become stronger and more efficient at regular push-ups, there are some progressions you can make. Rather than move onto weighted pushing movements, such as free weights or cable machines, there are many benefits to using bodyweight progressions.
  • The push-up hold is one way to enhance your bodyweight strength. Adding any hold to a movement will require extra stability from other muscles in the body – specifically the core and even the lower body. In this way, you can safely increase strength over time, without using heavier weights/loads.
  • This ‘end-range’ hold is often the weakest point of the movement, becoming stronger in this position can have a significant positive impact on overall strength and control in other pushing movements.
  • Exercises that demand high levels of stabilization are also beneficial for joint health, in this case, the wrists, elbows and shoulder.

Did you like the tutorial for the push-up hold? Here are more exercises:

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