Moves/Split Stance Thruster

Split Stance Thruster

ID: 250

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Exercise Type:
Upper Push
Contraindications:
Shoulder Issues/Mobility
Equipment:
Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Grip width affects emphasis — closer grip loads triceps more, wider loads chest more.
  2. 2. Engage the core before initiating any movement.
  3. 3. Lock out fully at the top but avoid hyperextending the elbow joint.

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:

Losing shoulder blade position mid-set — re-cue retract and depress before the next rep.