Moves/Loaded Beast to Lizard Pushup

Loaded Beast to Lizard Pushup

ID: 328

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Exercise Types:
Upper Push, Lower Hinge
Contraindications:
Shoulder Issues/Mobility, Wrist Problems
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Stack wrists directly over elbows at the start to protect the joint.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Exhale on the press, inhale on the way down.
  4. 4. Avoid compensation patterns; if form breaks, address the limiting factor.

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:

Add a dynamic component — clap push-up or plyo push-up — once the strength base is established.

Common Problems:

Elbows flaring wide — keep at 45 degrees from the torso to protect the shoulder. Arching lower back — engage abs and glutes.