The Push Up Hold is an isometric exercise that primarily targets the chest, shoulders, triceps, and core muscles. It's a valuable variation of the traditional push-up and is excellent for building upper body and core strength.
Here's how to perform the Push Up Hold:
- Starting Position: Begin in the standard push-up position. Place your hands on the ground slightly wider than shoulder-width apart. Extend your legs behind you, keeping your body in a straight line from head to heels. Support your weight on your toes and hands.
- Descent: Lower your body toward the ground by bending your elbows. Keep your body straight and maintain a neutral spine. Your chest should come close to the ground, but without touching it.
- Hold: Once you've lowered yourself as far as you can without touching the ground, hold this position. Keep your body in a straight line and maintain a strong, engaged core.
- Breathing: Breathe steadily and deeply while holding the position. Focus on maintaining stability and tension in your upper body and core.
- Duration: Hold the push-up position for the desired duration. This can vary depending on your fitness level, but 15 to 30 seconds is a common starting point.
- Ascent: After completing the hold, return to the starting position by pushing through your hands and extending your arms. Straighten your elbows fully to return to the top of the push-up position.
- Complete the Repetition: If you're incorporating multiple push-up holds in your workout, repeat the exercise for the desired number of sets and repetitions.
Tips:
- Ensure that your body remains in a straight line from head to heels throughout the exercise.
- Maintain a strong, engaged core to support your lower back and prevent sagging hips.
- You can modify the exercise by performing it from your knees if the standard push-up position is too challenging.
- As you become more proficient, you can increase the duration of the hold or incorporate push-up holds into your regular push-up sets.
The Push Up Hold is an effective bodyweight exercise for building upper body and core strength. It's particularly useful for enhancing the stability and endurance of your chest, shoulders, and triceps, making it a valuable addition to your strength training routine.
