How to do a High Push-Up Position Hold

What is a High Push-Up Position Hold?

Every journey begins with a few steps. And for a fitness journey, the first steps often begin with very simple exercises, and the High Push-Up Position Hold is a great place to start. This movement is bland, not-flashy, and simple enough to do. However, the muscles used in this movement are foundational for more advanced bodyweight movements, and by starting small and simply, you can avoid future injuries if you strengthen your muscles at the right pace and in the right way.

A High Push-Up Position Hold is a stability exercise that is foundational for most body-weight movements, such as the Push-Up, Mountain-Climbers, Planks, Burpees, and more. As a stability exercise, your body uses several muscle groups in this movement to maintain muscular balance. The beauty of this exercise is that you are engaging several muscle groups without perform multi-planar movements or bearing heavy weight, which allows your muscles to strengthen without stressing your musculoskeletal system beyond what it’s ready for. 
The following muscle groups are engaged in the High Push-Up Position Hold:
  • Core
  • Chest
  • Shoulders
  • Triceps

How to Do a High Push-Up Position Hold (Instructions):

Start on your hands and knees. Extend your legs back until your back is straight with your feet on the ground. Ensure your core is tightened throughout the movement. Hold the movement for set time, then return to starting position on your hands and knees.

Trainer Tips for the High Push-Up Position Hold: 

  • Progression (make harder)
    • At the top of the position, lift up your right arm and point it straight ahead of you and hold. Return to starting position, and lift up your left arm and point it straight ahead of you and hold. Repeat. 
    • At the top of the position, bend your elbows down and lower your body into a Push-Up
    • At the top of the position, alternate bringing your knees towards your elbows to perform Mountain Climbers
    • At the top of the position, move side to side with your arms and your legs to perform Lateral Crawls.
    • At the top of the position, do a push-up, bring your feet forward to your hands, stand up into a jump, repeat, and wallah! You just did a burpee.
  • Regression (make easier)
    • Decrease the amount of time you hold the position. 
    • Perform the movement on your hands and knees instead of your hands and feet. Ensure your back is still straight and your core is tight.
  • Application:
    • Perform 3-5 sets of the High Push-Up Position Hold while holding the position for 30 seconds each set.
    • If you think this is too movement is too easy, perform 3-5 sets of the High Push-Up Position Hold while holding the position until failure each set. Who’s laughing now?
High Push-Up Position Holds are used in Layman’s Fitness 12 Week Bodyweight Workout Program, which you can learn more about here