July ’26 Gymnastics Skill Work: Bottom of Push-up Hold
by Coach Jackie
Why It’s Important
Isometric holds are one of the best ways to build strength, stability, and body awareness. When you hold a position under tension, all of the smaller stabilizing muscles are forced to engage and strengthen alongside the larger muscle groups. This specific hold also helps your body become more comfortable and confident in a position it must pass through during every push-up. Improving control here can lead to better strength, technique, and overall movement quality.
Prescription
- 1–2 times per week
- Accumulate 45–60 seconds total time under tension
- Treat this as part of your warm-up or cool-down
Variations & Scaling
When performing this hold, maintain a hollow or neutral body position throughout. Your chest and thighs should remain off the ground, and your elbows should stay tucked close to your body. Focus on maintaining full-body tension while breathing normally—avoid holding your breath.
To scale the movement, elevate your upper body so you can maintain proper positioning. You can use a barbell set in a rack, a box, chair, table, couch, or any stable surface that allows you to comfortably hold the bottom push-up position with good form.
