Elite Physique The New Science of Building a Better Body

Rings or Straps Push-Up
HORIZONTAL PUSH
Using rings or straps provides an excellent progression for the push-up. The instability
of the rings or straps increases muscle activation throughout the core and shoulder
complex. And since your wrists can move freely, this variation is more shoulder-friendly
than a barbell bench press.
HOW TO DO IT
1. Place rings or straps so the handles are four inches (10 cm) from the floor.
2. Get into the top position of a push-up, with your hands slightly wider than shoulder
width and gripping the handles, palms facing your feet (see figure a). Your feet
are approximately hip-width apart, with your toes resting on the floor. Your body
is aligned from neck to ankles.
3. Squeeze your glutes, brace your abs, and then bend your elbows and lower your
body as far as your strength allows (see figure b).
4. Push up until your elbows are locked straight and repeat.
a
b
ADVANTAGES
• This variation increases muscle activation throughout the anterior core and
shoulder stabilizers.
• The wrists can move freely, which reduces strain on the elbows and shoulders.
COACHING CUE
There is no perfect position for the shoulders and elbows. Perform the motion that
feels most natural and stable to your shoulders.
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