The push-up and pull-up are two of the best upper body exercises however these can be difficult to master. Static holds are one of the best approaches when developing the strength to be able to perform the full versions of these exercises. Alternate between the two exercises below, performing each 10 times in total to see an improvement in just a few weeks.
1. Start in a full pushup position with your hands directly under your shoulders, your abs engaged and your body in a straight line from head to toe. 2. Bend your arms and slowly lower yourself to just above the floor then hold this position for five seconds, then straighten your arms.
1. Place a step or box in front of the pull-up bar then take hold of the bar with your palms facing away, just wider than shoulder-distance apart. 2. Step or jump up to the top of the movement so your chest is level with your hands. Hold this position for up to five seconds then step down onto the box.
Last updated. 2 years ago