Moves/Launches: 180

Launches: 180

ID: 416

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Exercise Type:
Upper Push
Contraindications:
None
Equipment:
Floor Based
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. End range is where the real work happens — do not shy away from it.
  2. 2. Lock out fully at the top but avoid hyperextending the elbow joint.
  3. 3. Full range of motion: chest to the object on the way down, full lockout at the top.

Regression:

Reduce load by 30% and shift focus to the eccentric portion of the movement.

Progression:

Add a loaded vest or belt to increase total resistance without changing the movement pattern.

Common Problems:

Uneven lockout — identify the weaker side and address with unilateral assistance work.