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    Tutorial: Push-Up Hold

    22nd March 2019
    Tutorial: Push-Up Hold

    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:

    • Barbell deadlift
    • Push-up plus
    • Barbell clean
    • TRX chest flye
    • Standing low pull on a Kinesis Station
    • Hanging twist
    • Kinesis deadlift
    • Superfunctional row
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    • Bar hang
    • Deep squat short post
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    • Superfunctional Y
    • Hanging knee lift
    • Burpee
    • Barbell front squat
    • Hamstring curl
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