Moves/Forearm Plank To Push-Up

Forearm Plank To Push-Up

ID: 74

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Exercise Types:
Upper Push, Core Resist
Contraindications:
Shoulder Issues/Mobility
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Stack wrists directly over elbows at the start to protect the joint.
  2. 2. Full range of motion: chest to the object on the way down, full lockout at the top.
  3. 3. Lock out fully at the top but avoid hyperextending the elbow joint.
  4. 4. Engage the core before initiating any movement.

Regression:

Perform a wall push against a vertical surface to learn shoulder packing with zero load.

Progression:

Progress to a harder variation: archer push-up, ring push-up, or deficit push-up.

Common Problems:

Losing shoulder blade position mid-set — re-cue retract and depress before the next rep.