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.
