Front Delt, Abs

Push Up Hold

The static push-up, also known as the push-up hold, is an isometric exercise. In this exercise, you maintain the push-up position without moving up or down as you would in classic push-ups. This exercise is particularly effective for training the upper body, as it requires you to maintain tension over an extended period. The static push-up challenges not only your strength but also your endurance and mental toughness.

Push Up Hold - the correct execution

Start in a pushup position
Your whole body builds a straight line
push out from your shoulders and pull your shoulder blades apart
Tilt your pelvis back (PPT)
Pull your belly button towards your spine
Keep tension in core and glutes

The exercise Push Up Hold is intended to be used as a hypertrophy, warm up exercise.

Which muscles are trained by Push Up Hold?

Primary trained muscles for Push Up Hold

Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.

Secondary trained muscles for Push Up Hold

Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.

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Alternative variants of Push Up Hold:

Push Up Hold with gym rings

Due to the instability of the gymnastics rings, the static push-up becomes significantly more challenging, as you also need to stabilize the rings. This variation activates the muscles even more.

Necessary equipment

Gymnastic Rings

Push Up Hold with gym rings - the correct execution

Start in a push up position
Arms are extended
Shoulders are over the rings
Your body forms a straight line
Ensure maximum tension in core and buttocks

Push Up Hold RTO with gym rings

An advanced variation of the classic push-up on gymnastics rings is the Rings Turned Out (RTO) push-up. In this variation, you turn the rings outward during the push-up, making the exercise even more challenging. The RTO aspect increases the load on the shoulders, forearms, and chest, as you not only work against your body weight but also actively stabilize the rings and control the outward rotation. This variant demands even greater muscle activation and significantly improves shoulder stability.

Necessary equipment

Gymnastic Rings

Push Up Hold RTO with gym rings - the correct execution

Start in a push-up support position
Arms are fully extended
Core and glutes are tensed to the maximum
Shoulders are deep
Turn the hands up so that the palms face forward
Turn only as far as it is controllable for you

Similar exercises to Push Up Hold

Rear Delt, Glutes, Upper Back

Reverse Plank

The Reverse Plank is a bodyweight exercise where the body is held in a straight line, face-up.

This exercise is often underestimated despite its many benefits. It strengthens the posterior chain and can help improve posture, particularly for rounded shoulders or excessive lordosis. It targets the shoulder extensors, back muscles, glutes, and hamstrings, while stretching shortened muscles such as the hip flexors and shoulder and arm flexors.

The Reverse Plank specifically builds strength in shoulder extension, something exercises like the German Hang or Skin The Cat cannot do, as these primarily train the muscles involved in shoulder flexion. Additionally, the Reverse Plank supports structural shoulder balance and helps prevent injuries.

Another often overlooked benefit is its importance for advanced skills like the Manna and the V-Sit. The Reverse Plank is a foundational exercise for developing these challenging calisthenics skills.

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