Push Up Holds
To do Push Up Holds, there are three main holds you can focus on – High Push Up Hold, Mid Push Up Hold and Bottom Push Up Hold.
- High Push Up Hold – Use this hold to improve your lockout and strengthen your core and shoulders. To do the High Push Up Hold, set up at the top of a push up with your feet together and your hands under your shoulders but outside your chest. Your body should be in a nice straight line from your head to your heels (with your legs straight). Engage your abs, glutes, quads and back. Do not shrug your shoulders. Make sure your legs are engaged and you are driving back through your heels not coming forward onto your toes. Do not tuck your chin. To regress this move, hold from your hands and knees.
- Mid Push Up Hold – This is a great move to work your core, chest, shoulders and triceps. This move will be harder on your core than the high hold because you have to keep it even as your chest, shoulders and triceps ares struggling to work. Set up at the top of a Push Up with your feet together and your hands under your shoulders and just outside your chest. With your body in a nice straight line from your head to your heels, bend your elbows to about 90 degrees and lower and hold. Do not let your hips sink or your butt go up toward the ceiling as you hold at that mid-point. Do not tuck your chin or let your elbows flare way out. You want your arms and body to create an arrow shape. Hold as close to 90 degrees as you can. Regress the hold by doing it from your knees.
- Bottom Push Up Hold – This is the hardest of all three holds because you’ve got to keep everything engaged while holding an inch off the ground. This hold is great if you struggle to keep your core engaged as you press back up from the bottom of a Push Up. This is actually a great hold for any beginner looking to achieve their first full Push Up from their toes. To do the Bottom Push Up Hold, set up at the top of a Push Up and then, keeping your body in a nice straight line and everything engaged, lower down until your chest is an inch off the ground. Make sure to engage your glutes and quads to keep your body in a nice straight line. Do not tuck your chin, let your hips sag toward the ground or your butt go up in the air. Do not let your elbows flare way out as you hold. You can also do this from your knees or off an incline even. Really focus on engaging your entire core as you hold.