Moves/challenge: 8 launches, 8 rows on wall, 3 push-ups

challenge: 8 launches, 8 rows on wall, 3 push-ups

ID: 412

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Exercise Types:
Upper Push, Dynamic
Contraindications:
Wrist Problems, Ankle/Calf Problems
Equipment:
Wall Based, Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Keep the ribcage down and neutral spine — avoid arching lower back to assist.
  2. 2. Lock out fully at the top but avoid hyperextending the elbow joint.
  3. 3. Maintain lat tension throughout to create a stable platform for the press.
  4. 4. Set the shoulder blades before pressing — retract and depress, then press.

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 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.