Elite Physique The New Science of Building a Better Body

Dead-Stop Push-Up
A standard push-up starts with your arms fully extended. In this version, you’ll start
each repetition with your body weight resting on the floor. This eliminates the stretch
reflex, causing your muscles to work harder as your body moves away from the floor.
Another benefit: You can’t cheat this exercise.
HOW TO DO IT
1. Lie face down, with your palms flat on the floor just outside your shoulders and
your toes on the floor (see figure a). Your body weight is resting on the floor.
2. Squeeze your glutes, brace your abs, and then explosively push up until your
elbows are locked straight (see figure b). Your hands will elevate from the ground
if you’re very strong.
3. Lower to the starting position of your body resting on the floor, and repeat.
HORIZONTAL PUSH
a
b
ADVANTAGE
This variation builds starting strength by eliminating the stretch reflex.
COACHING CUE
Maintain tension from neck to ankles while the body rests on the floor between repetitions.
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