mihou
Rang: Administrateur
Nombre de messages : 8092
Localisation : Washington D.C.
Date d'inscription : 28/05/2005
 | | Isometric Elevated Push-up Holds | |
Isometric Elevated Push-up Holds
by Eric
Cressey Here's a tool that needs to be in your toolbox regardless
of whether you're a coach, trainer, or lifter.  First off, the isometric elevated push-up hold has tremendous
value in rehabilitation contexts, as it allows you to work around
painful joint ranges-of-motion while building strength. I've
used these holds with outstanding success early on in
rehabilitation with individuals with a variety of shoulder
problems. The shoulder girdle is most stable in closed-chain motion, so it
makes sense to start with a push-up where you can modify
positioning based on the lifter's feedback. As the pain
subsides, the lifter can progress in range of motion and ultimately
work back to open-chain movements (i.e. benching).Second, these holds are awesome because they a) actually teach
proper positioning for a bench press (elbows tucked, shoulder
blades back and down) and b) help beginners understand how to
transfer force from the lower body to the upper body (need to stay
tight in your midsection). Unless you're morbidly obese or
completely deconditioned, you've got no place bench pressing
unless you can do a proper push-up.One final note: you aren't just "hanging out" in the hold
position. You should be busting your butt to maximally activate all
the involved muscles. Your triceps, posterior deltoids, and
mid-back musculature should be going crazy, and you should start to
feel more of a stretch in your pecs as the duration of the set goes
on. This isn't about getting a pump in your pecs; they should
actually be relaxed to allow the appropriate range of motion and
elbow position.
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