Push 21: Chest Strength Workout With Slow Motion Exercises

Perform this routine before every handstand or push workout.

Use a soft mat or towel if your wrists are sensitive to hard surfaces.

Pair with scapular and shoulder prep for a complete upper-body warm-up.

Spread your fingers during each drill to distribute load.

Gradually increase range and pressure over weeks, not in one session.

Focus on Shoulder Blade Movement: The goal of this exercise is to isolate the movement of the scapula. Ensure your elbows remain locked and focus on squeezing and spreading your shoulder blades.

Core Engagement: Keep your core and glutes engaged to maintain proper body alignment and avoid unwanted movement in the hips or lower back.

Controlled Movements: Perform the exercise slowly and with control to fully engage the muscles of the shoulder girdle and prevent injury.

Breathing: Inhale as you retract your scapula (lowering your chest) and exhale as you protract your scapula (pushing through your hands and rounding your back).

Keep your core actively engaged throughout to maintain stability and prevent excessive lower-back stress.

Walk your hands out progressively further as your strength and flexibility improve.

Focus on smooth transitions between each phase of the exercise to improve coordination and body control.

Use controlled breathing, matching each movement phase to inhalation and exhalation cycles.

Perform regularly as part of your warm-up routine to optimize flexibility, mobility, and upper-body strength.

Body Alignment: Keep your body in a straight line from head to heels. Engage your core and glutes to prevent your hips from dropping or rising.

Hand Placement: Your hands should be positioned just outside of shoulder-width for optimal stability. Moving them closer or wider will target different muscles.

Elbow Positioning: Keep your elbows at about a 45-degree angle from your body, not flaring out too far to avoid shoulder strain.

Breathing: Inhale as you lower yourself, and exhale as you push back up. Controlled breathing improves strength and endurance.

Controlled Movements: Lower yourself slowly to build strength, then push back up with a smooth, steady motion.

Keep your hips high and stacked over your shoulders to maximize vertical pressing mechanics.

Slow down the eccentric (lowering) phase, aiming for at least 3-5 seconds per repetition.

Maintain external rotation at the shoulders, actively pressing into the parallettes for better stability.

Engage your core throughout the entire movement to avoid unnecessary swinging or instability.

Gradually increase the elevation height of your feet as strength improves.

Pause at the bottom for 1-2 seconds to enhance strength development and improve control.

Aim to fully press your head through your arms at the top position, achieving proper overhead alignment.

Aim for a 3-5 second descent per repetition for maximum strength gains.

Maintain external rotation of the rings (slight outward turn) to protect the shoulders.

Focus on quality over quantity—4-6 well-controlled reps are better than 10 rushed ones.

Keep the core tight and legs slightly in front to prevent excessive swinging.

If full range of motion is difficult, use foot assistance or perform partial negatives before progressing.

Gradually work toward slower descents as you gain strength.

Engage Your Core Fully: Ensure your abs remain tight to maintain proper form and control throughout the movement.

Avoid Using Momentum: The rocking motion should come from controlled engagement of your core, not from swinging your arms or legs.

Press Your Lower Back Into the Floor: Keep your lower back in contact with the ground to prevent strain and maximize core engagement.

Start Slow: If you’re new to the exercise, perform small, controlled rocks and gradually increase the range of motion.

Breathe Steadily: Don’t hold your breath; steady breathing helps maintain tension and focus.

Core Engagement: Focus on keeping your core engaged throughout the exercise to prevent your hips from rising or sagging.

Controlled Breathing: Breathe steadily as you alternate legs. Exhale as you drive each knee forward, and inhale as you extend each leg back.

Keep the Hips Level: Avoid letting your hips move up or down too much; maintain a level position to keep the focus on your core.

Controlled Speed: Start with a slow, controlled pace to ensure proper form, then gradually increase your speed as you feel more stable.

Hand and Shoulder Alignment: Keep your hands directly under your shoulders to ensure proper alignment and avoid putting excess strain on your wrists.