Push-Ups are an efficient functional compound exercise with lots of different variations. They are also an excellent substitute exercise for days when you can not make it to your local gym.
With this variation, you will ultimately lower your body to the ground and lift your hands off of the floor creating a dead stop.
Today we are going to cover everything you should know about the Dead Stop Push-Up also commonly called the "hand-release pushup."
This article will include a video, image and written step by step description on how to do the Side to Side Push Up.
Its difficulty level, the equipment you will need to be able to perform it, and the muscle groups worked.
The different benefits you will get when adding it to your training routine. Also, some different training tips to help make sure you are getting the most you can get out of it.
How to do Dead Stop Push-Ups
Step by Step Description
Step 1: Lie face down on the floor with your body straight. Put your palms face down on the floor. Your fingers should be pointing straight ahead. You are going to use a slightly wider than shoulder width positioning (your hands should be on the outsides of your shoulders).
Step 2: Extend at your elbows raising your body to the top of the push-up position. Your body should form a straight line from your head to your heels. Tighten your entire body and keep it tight throughout the exercise.
You are now in the starting position.
Step 3: Keep your elbows tucked into your sides and slowly lower your body until your chest is touching the floor. Now lift your hands off of the ground and pause for a second. Put the palms of your hands back on the floor and extend at your elbows (still keeping them tucked into your body) and return to the starting position.
Congratulations you have now completed one repetition. Repeat for the number of reps you have selected.
The Dead Stop push-up is a strength training exercise that gets rated at a beginner difficulty level.
Since this is a calisthenic(body weight) form of training the only thing you need is your body and an area large enough for your body.
A useful piece of equipment to have to continue increasing the difficulty of this exercise is weighted clothing. Using weighted clothing or vest will allow you to keep raising the amount of weight you are moving.
Like the traditional version, the Primary focus of this lift is on your Chest, Shoulders, and the Triceps.
The secondary muscles involved are your core and the serratus anterior the “wing” muscles directly under your armpit.
Your feet positioning will determine the level of core requirement involved. The closer your feet are to one another the more your core is used to help stabilize your body.
Dead Stop Push-Up Benefits
Since this is a calisthenic(body weight) exercise you do not need any equipment to perform it. Being a calisthenics exercise makes it useful for people who want to do their workouts at home or when you are not able to get out to your local gym.
Push-ups are a functional exercise and becoming stronger on them will help you with daily activities that require you to push something.
Compound exercises train your muscles to work together and become stronger as a unit. They are also a great way to burn a large number of calories in a short period.
According to Bret Contreras aka the glute guy using the dead stop push-up, can help reduce excessive anterior pelvic tilt by teaching individuals to control their lumbopelvic hip complexes (LPHC) and keep them static while performing dynamic push-ups.
Since you perform a dead stop at the bottom of the push-up, it is a lot harder to cheat with this push-up variation since you cannot use the stretch reflex to help you.
Make sure you keep your elbows tucked close to your sides. Your arms should have a 45-degree angle to your body or less. If you use a 90-degree angle, a significant amount of stress gets placed on your shoulders and increases your chance of receiving an injury,
You should be making your entire body stiff as a board when you are performing the dead stop push-up and make sure to squeeze your glutes(butt) to lock your hips and reduce the stress placed on your lower back.
Changing the distance your feet are from one another will alter the amount of work placed on to your core. The closer together your feet are to one another the more your core must compensate to help you keep your body balanced.
Just because you cant get to the gym, there is no reason you cannot create a strong and powerful upper body.
The dead stop push-up is a great way to maximize your strength gains and limiting your ability to perform cheat reps.
Also, do not forget to check out our free online exercise logger. It will allow you to track your routines and view your progress and best of all we offer it free of charge.
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