zT-Pushups & Launches
ID: 315
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- Exercise Type:
- Upper Push
- Contraindications:
- Shoulder Issues/Mobility, Lower Back Problems
- Equipment:
- Floor Based
- Applicability:
- Group
- Superset?:
- Yes
- Sprint-able?:
- No
Key Teaching Points:
- 1. Stack wrists directly over elbows at the start to protect the joint.
- 2. Control the eccentric — lower in roughly twice the time it takes to press.
- 3. Keep elbows at roughly 45 degrees from the torso on a chest press.
- 4. Grip width affects emphasis — closer grip loads triceps more, wider loads chest more.
Regression:
Use a machine or cable variation to learn the pressing path before loading a free-weight version.
Progression:
Add a dynamic component — clap push-up or plyo push-up — once the strength base is established.
Common Problems:
Wrist collapse under load — reinforce a stacked wrist and consider a neutral-grip variation.