What is Low Push Up Hold?
The Low Push Up Hold is a low, isometric push-up position held near the chest to build stability and endurance. It primarily targets the triceps, core, and shoulders while engaging upper back and glutes. Difficulty: Easy, ideal for beginners learning push mechanics and core tension.
How to Do Low Push Up Hold
- Setup position: Begin kneeling with feet together and hands shoulder-width apart. Tuck your tailbone into a posterior pelvic tilt and squeeze glutes to align head to heels.
- Create tension: Grip the floor, engage your armpits and brace the core. Raise knees so your body forms a straight line from head to heels, maintaining full-body tension.
- Lower with control: Bend elbows keeping them tucked to your sides. Lower your chest slowly toward the floor, keeping shoulders down and spine neutral throughout the descent.
- Hold bottom: Pause with your chest close to the floor, maintain posterior pelvic tilt and evenly breathing while sustaining full-body tension for the required hold time.
- Return or rest: Press through palms to return to the start or gently drop to knees to rest. Reset form and breathing before repeating to avoid hip sag.
Muscle Groups
Triceps, Core, Shoulders, Trapezius, Back
Description
Set up from a kneeling position, feet together, hands about shoulder width apart. Engage your core by assuming a Posterior Pelvic Tilt (Tuck your tailbone, eliminate any arch in your back). Squeeze your glutes and raise your knees, there should be a straight line from your head to your heels.Generate total body tension, gripping the floor, squeezing your armpit, glutes and core engaged.
Now begin bending your elbows, and keeping them tucked in to your sides. Lower your chest to the floor, maintaining tension throughout the movement. Pause at the bottom and hold this position for required amount of time.
Avoid flaring your elbows. Don't allow your hips to sag, or back to arch at any point, your whole body should be engaged throughout.
Movement Group
Push
Required Equipment
None (bodyweight only)
Progressions and Regressions
- Knee Push Up to Plank
- Low Push Up Hold Switches
- Low Push Up Hold (current)
Frequently Asked Questions
What are the benefits of the Low Push Up Hold?
The Low Push Up Hold builds triceps strength, core stability and shoulder control while training isometric endurance. It improves push mechanics, posture and muscular coordination with low equipment needs and reduced joint stress compared to dynamic push-ups.
What common mistakes should I avoid when doing this hold?
Avoid flaring elbows, letting hips sag or arching the lower back. Common errors include losing posterior pelvic tilt, gripping too loosely, craning the neck, and holding breath. Focus on tension, alignment and steady breathing for safety and effectiveness.
How can I progress or modify the Low Push Up Hold?
Modify by performing an incline hold with hands on a bench or keeping knees down for less load. Progress by increasing hold time, moving to full push-up holds, adding slow negatives, or adding resistance once form is solid.