PUSH | NEUTRAL

The seated variation takes a bit more midline stability out of the equation but still provides tremendous value. Varying objects can allow for more or less stress on the shoulder along with different requirements for flexibility at the shoulder.

This is an easier variation than the rings since it is a closed chain movement. Just because you are an advanced athlete doesn’t mean you won’t benefit from these. Often, it’s easier to add loading to this variation of the dip.

This is a great single arm variation of the movement and starts working beyond the horizontal plane of movement. These are an excellent tool for those that may have shoulder impingement or issues with taking loading overhead. Taking the bar to a kneeling position rather than standing will increase the loading on the shoulder creating a more challenging movement.

Honestly this may be one of the most underutilized upper body strength movements in typical programming. You can perform these with varying levels of loading or even band tension for advanced athletes while beginners or those looking to build strength can see tremendous benefits with lower rep schemes.

Providing a fixed object along with the ability to use our feet for assistance is a great starting point. Some may feel more of a stretch in their shoulders on this variation but it is still an excellent starting point.

Simply moving to a standing position will increase the demand on the midline and will also often expose athletes' tendencies to overextend at the low back in order to have the appearance of weight being over their head.

The same benefits of our push up carry over to the ring variation but with the added requirement of stability. If you’re looking for an extra challenge or true demonstration of stabilization you can turn the rings out at the top of the movement. These are also great for beginners to easily adjust the angle of the rings to make the movement more or less difficult.

We strongly encourage the ability to display proficiency in all other pressing movements in an isometric and dynamic pattern before flipping upside down for good reason. It’s important to have the capacity here to protect your neck! However this can still still be a good option for building pressing power while working on body awareness due to the inverted position.

The assistance of the feet can be varied by the athlete themselves while still requiring some level of shoulder stability. These are a great way to start building strength through the full range of motion while having less loading on the chest and shoulders.

This is a great single arm variation of the movement and starts working beyond the horizontal plane of movement. These are an excellent tool for those that may have shoulder impingement or issues with taking loading overhead.

This is a great alternative to the typical push up from the knees. It allows for varying degrees of difficulty and can be easily progressed for athletes. It also adds in the element of more midline stability as the angle to the floor decreases.

This is a great single arm variation of the movement and starts working beyond the horizontal plane of movement. These are an excellent tool for those that may have shoulder impingement or issues with taking loading overhead. Taking the bar to a kneeling position rather than standing will increase the loading on the shoulder creating a more challenging movement.

Good, quality reps, with full range of motion show flexibility and stability in the shoulders. Watch to make sure the hips are truly lowering and rising to show that athletes are moving their center of mass and not cheating things.

Increasing the range of motion from the traditional handstand push up will place more demand on strength through a full range of motion of the joint. This will be more representative and applicable to a standard strict press in regards to range of motion.

Some say it’s the king of upper body strength exercises! Maybe for some, but this is without a doubt a beneficial pressing movement. Adding external loading in varying degrees and rep schemes can increase upper body pressing power.