Moves/Beast Push-Up to Down Dog

Beast Push-Up to Down Dog

ID: 522

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Exercise Types:
Upper Push, Aesthetic
Contraindications:
Wrist Problems
Equipment:
Floor Based, Low Bands
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Foot position and leg drive reinforce stability even in upper-body movements.
  2. 2. Full range of motion: chest to the object on the way down, full lockout at the top.
  3. 3. Drive the floor away on floor-based pressing — create full-body tension.
  4. 4. Lock out fully at the top but avoid hyperextending the elbow joint.

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.