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
Shoulders - The deltoid muscle shapes your shoulder and helps you move your arm in different directions. It consists of three parts: the anterior part moves the arm forward, the middle part lifts the arm to the side, and the posterior part moves the arm backward.
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.
Secondary trained muscles for Push Up Hold
Abs - This muscle group includes the rectus abdominis and the lateral abdominal muscles, which help you bend and twist your torso.
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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
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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
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
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