Also known as: push up hold, bottom push-up hold, isometric push-up, paused push-up

What is Low Push Up Hold?

The Low Push Up Hold is an easy bodyweight isometric push where you lower your chest near the floor and hold under full-body tension. It primarily targets the triceps, shoulders, and core while also engaging the back and traps to build pressing stability.

How to Do Low Push Up Hold

  1. Assume plank position: Start from knees, feet together and hands shoulder-width. Lift knees so there is a straight line from head to heels, keeping feet and knees aligned.
  2. Posterior pelvic tilt: Tuck your tailbone to remove lumbar arch, squeeze glutes and brace your core to stabilize the spine before initiating the descent.
  3. Create full tension: Grip the floor with fingers, squeeze armpits and glutes, and breathe evenly. Maintain total-body tension to protect shoulders and lower back.
  4. Lower with elbows tucked: Bend elbows close to your sides and lower chest toward the floor with control. Keep elbows from flaring to reduce shoulder strain.
  5. Hold bottom position: Pause with chest near the floor while holding full-body tension, neutral neck, and a straight line. Breathe and avoid hip sagging or back arching.
  6. Return and rest: Press evenly through hands to return to the starting plank, reset form, rest as prescribed, then repeat for desired sets or durations.

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
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Low Push Up Hold?

It builds pressing endurance, triceps strength and shoulder stability while reinforcing core control and full-body tension. No equipment required, so it’s useful for strength and motor control improvements.

What common mistakes should I avoid when doing it?

Avoid flaring elbows, letting hips sag, arching the lower back, holding your breath, and dropping rapidly. These errors reduce effectiveness and increase risk of shoulder or lumbar strain.

How can I progress or regress this exercise?

Regress by holding on an incline surface or keeping knees on the floor with less range. Progress by increasing hold time, shifting to toes (full plank), or adding slow eccentrics into push-up reps.