Offset Push-Up
ID: 386
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- Exercise Types:
- Upper Push, Total Quadruped
- Contraindications:
- Shoulder Issues/Mobility, Wrist Problems
- Equipment:
- Floor Based
- Applicability:
- Group&Focus
- Superset?:
- No
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Keep the ribcage down and neutral spine — avoid arching lower back to assist.
- 2. Control the eccentric — lower in roughly twice the time it takes to press.
- 3. Full range of motion: chest to the object on the way down, full lockout at the top.
Regression:
Perform a wall push against a vertical surface to learn shoulder packing with zero load.
Progression:
Add a loaded vest or belt to increase total resistance without changing the movement pattern.
Common Problems:
Elbows flaring wide — keep at 45 degrees from the torso to protect the shoulder. Arching lower back — engage abs and glutes.