Moves/bw pushup position shoulder tap jacks

bw pushup position shoulder tap jacks

ID: 1073

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Exercise Types:
Upper Push, Core Resist
Contraindications:
Shoulder Issues/Mobility, Wrist Problems
Equipment:
Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Control the eccentric — lower in roughly twice the time it takes to press.
  2. 2. Keep elbows at roughly 45 degrees from the torso on a chest press.
  3. 3. Exhale on the press, inhale on the way down.
  4. 4. Full range of motion: chest to the object on the way down, full lockout at the top.

Regression:

Use a machine or cable variation to learn the pressing path before loading a free-weight version.

Progression:

Add weight, increase tempo on the eccentric, or progress to a single-arm variation for greater stability demand.

Common Problems:

Wrist collapse under load — reinforce a stacked wrist and consider a neutral-grip variation.