Description
Tight push with continuous internal pressure to strongly target the pectorals.
01 · Setup
Set up the movement
- Shoulder blades tight, chest out, wrists neutral.
- Hands close together with constant inward pressure.
- Elbows at a medium angle close to the torso.
02 · Execution
Perform the rep
- Go down while maintaining the internal pressure in the hands.
- Mark a brief check at the bottom.
- Goes back up without losing pressure or alignment of the wrists.
Technique cue
Keep internal pressure constant throughout the sets.
Common mistakes- pressure released at the top
- broken wrists
- descent too fast
- rising shoulders
Safety notes
Risks of poor execution
- Poorly managed pressure can shift the load to the wrists and deltoids.
- Too fast a tempo increases the risk of loss of control.