Decline hollow plank block push

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Technique

1. Begin in a Plank position with the feet elevated on a 12-24 inch (30-60 cm) box. Place one hand on a Handstand block.
2. Push hard through the hand on the block. Tent the fingers of the support hand on the floor.
3. Once balanced, push through the hand on the block even harder and protract the shoulder to lift the support hand off the floor. Avoid lifting the support hand at all, the goal is to push the hand off the floor with the base hand on the block.
4. Gradually reduce protraction in the shoulder to return the support hand to the floor.

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Form tips

• Do not turn to the side: keep your body and hips facing down.

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Muscles

Strength

Primary

• Neck

Secondary

• Back
• Shoulders
• Abs
• Obliques
• Pelvis

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Equipment

Plyo Box

Chair

Bench

Handstand block

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Appears in

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Progressions

Decline pike stand block push

Advanced

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Regressions

One-arm plank

Novice

One-arm scapular pushup

Intermediate

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