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If you want to master your push-up, this is one of the best exercises for you.
The Pushup Hold-2cm off the floor is an integral step towards mastery of The Pushup Fundamental. The exercise allows you to strengthen the bottom half of the exercise by having you hold that position. This way, your body will get used to doing the full range of motion of the push-up.
When doing a push-up, full range of motion means having your chest 2cm to the ground when you lower down before pushing back up. Don’t count your push-ups as a full repetition if it does reach this position.
So strengthen your full range of push-ups with push-up hold 2cm off the floor exercise!
Muscles targeted: pectorals, triceps, front deltoids, abdominals. This movement improves bicep and tricep endurance, chest strength, and overall balance.
👍HOW TO KNOW WHEN IT’S SAFE TO ATTEMPT?
You just need a basic amount of upper body and core strength before moving forward with the exercise. You should already have proper knee push-ups in your push-up progression or incline push-ups with 45cm height. If you can go lower, the better.
- Trains core and other stabilizing muscles
- Strengthen lower portion of push-up
- Builds stronger upper body
- Boosts push-up numbers
How to Perform💪
- Begin with body in a straight line, up on the toes, legs straight, and arms straight.
- Palms on the floor, tighten your abdominals.
- Bend at elbows, lowering chest 2 cm from the floor.
- Hold position for specified time, keeping body tight.
- Return to starting position, extend at elbows.
👉Keep in mind
Different entry point
We mentioned that you need to enter the isometric hold from a push-up starting position. But if your muscles aren’t up for it yet. You can tone it down a little bit by starting at the bottom end and pushing up into the 2cm gap.
This way, you’ll have less work moving towards the move so you can hold the position longer and get gains from that specific position if that’s your goal. You’ll move just a few centimeters to reach your target position rather than basically doing a solid push-up to get there.
Take deep breaths
It’s very tempting to hold your breath as you hold the move but this will not give you the best results in your training. We want our body to get comfortable with the move so we can get stronger. To do this, we must execute the move with perfect form and breathe during the exercise.
Trust me, it a very small detailed that has lasting effects. You must remember this one for all your exercises.
Chest 2cm from the ground