What is Low Push Up Hold Switches?
Low Push Up Hold Switches are an easy bodyweight push exercise that combines a knee push-up bottom hold with a brief knee lift to challenge the triceps, chest, shoulders and core. It trains control and scapular stability while increasing time under tension for strength and endurance.
How to Do Low Push Up Hold Switches
- Set up kneeling: Kneel and place hands shoulder-width under shoulders, protract the scapula and perform a posterior pelvic tilt to tuck the tailbone and brace the core.
- Lower to bottom: Slowly lower your torso like a knee push-up until the upper-arm-to-forearm angle is about 90 degrees, keeping elbows slightly tucked and shoulders engaged.
- Hold position: Stay at the bottom and maintain scapular protraction; keep a neutral spine, brace your core, and avoid letting hips sag or shoulders collapse.
- Lift knees: Lift your knees off the ground into the low push-up hold, keeping hips level and tension through triceps and chest for a controlled three-second hold.
- Return knees: Lower your knees back to the ground with control while maintaining scapular position and a braced core to complete one rep.
- Repeat safely: Perform continuous reps to your target, breathe steadily, stop if you feel pain, and reduce range or regress if form breaks.
Muscle Groups
Triceps, Chest, Core, Shoulders
Description
Start by kneeling down on the ground, and lean forwards to get into a Knee Push Up top hold position. Protract your scapula and tuck your tailbone by performing a posterior pelvic tilt.Lower down as if you were performing a Knee Push Up. Stay at the bottom of the rep, with your Upper-Arm-to-Forearm angle being around 90 degrees.
Lift your knees off the ground as you hold the bottom position, to get into a Low Push Up Hold which you should hold for 3 seconds. Lower your knees back down to complete a rep.
Perform the reps continuously until the goal is reached.
Movement Group
Push
Required Equipment
None (bodyweight only)
Progressions and Regressions
- Knee Push Up to Plank
- Low Push Up Hold Switches (current)
- Low Push Up Hold
Frequently Asked Questions
What are the benefits of Low Push Up Hold Switches?
They build shoulder and scapular control while strengthening triceps, chest and core with added time under tension. Ideal for beginners to improve push mechanics, stability, and endurance without equipment, and to prepare for full push-up progressions.
What are common mistakes when doing Low Push Up Hold Switches?
Common mistakes include flaring elbows, letting the hips sag or hike, failing to protract the scapula, and rushing the knee lift. Fix these by tucking the pelvis, bracing the core, maintaining scapular position and using a slow, controlled tempo.
How can I progress or regress Low Push Up Hold Switches?
To regress, shorten holds or keep knees on the ground for full knee push-up reps, use elevated hands, or reduce depth. To progress, increase hold time, perform slow negatives, or advance to toe push-up holds once shoulder and core control are solid.