Horizontal Push

• Regression: Knee or Inclined Push Up


  • Starting Position: Assume a straight arm plank and drop the knees on the ground. Keep the feet on the ground.
  • Procedure: Lower the upper body until the upper arms are parallel to the floor. Push yourself away to return to the starting position.
  • Take Note: Maintain the plank position in the down phase. Avoid resting the belly and/or the groin on the ground
• Standard: Stability Ball Push-Up

  • Starting Position: Stand behind the stability ball and lie prone with your belly on the ball. Walk slowly forward with your hands forward until you are in a straight arm plank position. The knees are resting on top of the ball.
  • Procedure: Slowly lower the body towards the floor by flexing the elbows until the arms are parallel to the floor. Press up and return to the starting position.
  • Take Note: Keep the body in a straight line. Do not let the hip sag. Move the ball away from the hip (e.g., on the shin or on the toes of your feet) as an exercise progression.
• Progression: Push-Up


  • Partner Manual Push-Up: Starting Position: Start in a standard push-up position. Have a partner straddle over your torso with hands placed on your upper back. Procedure: Slowly lower the body resisting your partner's attempt to push you to the ground. Drive up and return to the starting position.
  • Dumbbell or Bench Press: Starting Position: Lie on a bench supine while holding a dumbbell on each hand. Position the dumbbells slightly below the shoulders with the elbows fully extended. Keep the feet on the ground, hip-width apart with knees slightly flexed. Procedure: Slowly lower the dumbbells touching the side of the chest approximately at nipple level. Keep the wrist stiff and the forearm perpendicular to the floor and parallel to each other. Push the dumbbell upward until the elbows are fully extended.
  • Take Note: Keep the head and the back flat on the bench. Avoid arching the lower back too much during press
• Spotting Technique


  • Starting Position and Procedure: Stay close to the head of the bench. Place your hands near your partner's wrists. Keep it near as you follow the path of the lift during the lowering and lifting phases. Grasp your partner's wrists when you observe him/her struggling and/ or when the wrists deviate away (i.e., outward) from the desired vertical path of the lift.
• Regression: Knee or Inclined Push Up


  • Starting Position: Assume a straight arm plank and drop the knees on the ground. Keep the feet on the ground.
  • Procedure: Lower the upper body until the upper arms are parallel to the floor. Push yourself away to return to the starting position.
  • Take Note: Maintain the plank position in the down phase. Avoid resting the belly and/or the groin on the ground
• Standard: Stability Ball Push-Up

  • Starting Position: Stand behind the stability ball and lie prone with your belly on the ball. Walk slowly forward with your hands forward until you are in a straight arm plank position. The knees are resting on top of the ball.
  • Procedure: Slowly lower the body towards the floor by flexing the elbows until the arms are parallel to the floor. Press up and return to the starting position.
  • Take Note: Keep the body in a straight line. Do not let the hip sag. Move the ball away from the hip (e.g., on the shin or on the toes of your feet) as an exercise progression.
• Progression: Push-Up


  • Partner Manual Push-Up: Starting Position: Start in a standard push-up position. Have a partner straddle over your torso with hands placed on your upper back. Procedure: Slowly lower the body resisting your partner's attempt to push you to the ground. Drive up and return to the starting position.
  • Dumbbell or Bench Press: Starting Position: Lie on a bench supine while holding a dumbbell on each hand. Position the dumbbells slightly below the shoulders with the elbows fully extended. Keep the feet on the ground, hip-width apart with knees slightly flexed. Procedure: Slowly lower the dumbbells touching the side of the chest approximately at nipple level. Keep the wrist stiff and the forearm perpendicular to the floor and parallel to each other. Push the dumbbell upward until the elbows are fully extended.
  • Take Note: Keep the head and the back flat on the bench. Avoid arching the lower back too much during press
• Spotting Technique


  • Starting Position and Procedure: Stay close to the head of the bench. Place your hands near your partner's wrists. Keep it near as you follow the path of the lift during the lowering and lifting phases. Grasp your partner's wrists when you observe him/her struggling and/ or when the wrists deviate away (i.e., outward) from the desired vertical path of the lift.