Description
Lightened version of the pump to work on the pushing technique.
01 · Setup
Set up the movement
- Knees on the ground, torso core, hips aligned.
- Hands steady, shoulders low, gaze at the ground.
- Angle-controlled elbows.
02 · Execution
Perform the rep
- Descend as a block to the comfortable range of motion.
- Go back up while keeping the core engagement active.
- Maintain a regular tempo without sudden movements.
Technique cue
Work on the complete technique before looking for intensity.
Common mistakes- sagging pelvis
- partial range of motion
- elbows too open
- rapid descent
Safety notes
Risks of poor execution
- Low risk with clean posture.
- Repeated poor alignment can overload the wrists and shoulders.