Press Up Plank Hold – Systems in Sport

Press Up Plank Hold

Upper Body: Horizontal Push

Corrective

Level: 3

Target Action: Dynamic

Upper Body

Kit: Body Weight

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Horizontal Pushing The shoulder is a highly mobile joint. The horizontal pushing series is about first understanding a shoulder position which is conducive to intense loading to promote health and performance in parallel through efficiency. Next we challenge that position under compressive loads with increasing coordinative complexity all the while integrating shoulder function with lumbo-pelvic control to optimise the athletic shoulder.

The Corrective Theme is the initial phase of a 4-part movement hierarchy. This Theme contains exercises which promote good movement quality first. Here we expose range of motion deficits & poor coordination that will derail progression & transfer of training. Exercises in the Corrective Theme stimulate reflexive stabilisation in optimal postures at priority joints with dynamic control that will scale to support more complex exercise variations.

Related Exercises

Press Ups with Clap

Upper Body: Horizontal Push

Mastery

Level: 10

Bench Press with Barbell (Protraction-Retraction)

Upper Body: Horizontal Push

Challenge

Level: 8

Press Up with Side to Side Transfer

Upper Body: Horizontal Push

Fundamentals

Level: 5

Press Up Hold to Inchworm

Upper Body: Horizontal Push

Corrective

Level: 3

Decline Bench Press with Dumbells

Upper Body: Horizontal Push

Challenge

Level: 9

Bench Press with Dumbells (Alternating)

Upper Body: Horizontal Push

Challenge

Level: 7

Press Up (Narrow)

Upper Body: Horizontal Push

Fundamentals

Level: 5

Floor Press with DB and Protraction

Upper Body: Horizontal Push

Fundamentals

Level: 4

Bench Press Throws (Smith Machine)

Upper Body: Horizontal Push

Mastery

Level: 10

Inclined Bench Press with Dumbells

Upper Body: Horizontal Push

Challenge

Level: 9

Press Up on Rings or TRX

Upper Body: Horizontal Push

Fundamentals

Level: 6

Press Up (Kneeling)

Upper Body: Horizontal Push

Fundamentals

Level: 4

Laying Heavy DB Hold with Protraction

Upper Body: Horizontal Push

Corrective

Level: 2