Moves/bar vertical press face away from wall

bar vertical press face away from wall

ID: 1016

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Exercise Type:
Upper Push
Contraindications:
Wrist Problems, Ankle/Calf Problems
Equipment:
Wall Based, Bar
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Stack wrists directly over elbows at the start to protect the joint.
  2. 2. Set the shoulder blades before pressing — retract and depress, then press.
  3. 3. Keep the ribcage down and neutral spine — avoid arching lower back to assist.
  4. 4. Foot position and leg drive reinforce stability even in upper-body movements.

Regression:

Perform from the knees or elevate hands on a bench to reduce the bodyweight load. Use resistance bands for assistance on overhead patterns.

Progression:

Progress to a harder variation: archer push-up, ring push-up, or deficit push-up.

Common Problems:

Uneven lockout — identify the weaker side and address with unilateral assistance work.