Description
Frontal thrust with continuous internal pressure to strongly recruit the pectorals.
01 · Setup
Set up the movement
- Straight posture, open chest, low shoulders.
- Hands in constant pressure against each other.
- Wrists neutral and elbows under control.
02 · Execution
Perform the rep
- Push in front of you while maintaining internal pressure.
- Mark the contraction without moving the shoulders forward.
- Come back slowly without releasing the pressure.
Technique cue
Continuous internal pressure from start to finish.
Common mistakes- pressure released
- rolling shoulders
- return too fast
- loose core engagement
Safety notes
Risks of poor execution
- Losing posture can shift stress to the shoulders.
- A tempo that is too brutal can overload the wrists and elbows.