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.
The exercise Push Up Hold is intended to be used as a hypertrophy, warm up exercise.
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.
Abs - This muscle group includes the rectus abdominis and the lateral abdominal muscles, which help you bend and twist your torso.
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.
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.
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