Pillar to Press Up

Pillar to Press Up


Everybody stay standing. George, give me a pillar. So elbows underneath your shoulders, hands in line with your elbows, and push your hips. Tight butt cheeks, and now turn your knees in, so driving his heels out. This is a pretty good pillar position. Neutral. See he’s active at–don’t let me take that away– active in this position. I can press straight down. Alright, we’re going to call these pillars to press up. He’s going to take his palm, his right palm, and he’s going to press it as hard as he can into the ground as he can and extend his right elbow, and now left. Now he’s going to control the right down. Don’t fall. Control, and then left down. Control. Better. Alright. Now I’m just going to give him one challenge. I want him to do both elbows at the same time. You see that slight internal rotation? That’s what we’re trying to fight. And externally rotate. Now control that down. Much better. Now give me that on the way up. He’s fighting a little bit, but I know that’s going to happen on his benchpress because I’m seeing it in this movement, so if we’re able to dial it in –you can relax George–on this warm-up, put him in a position–aw, shit. I’m now aware of external, er–internal rotation on my benchpress, which then leads to protraction and potential injury. So we’re getting it to fire in this warm-up, locking it in, giving him the opportunity to correct that limiting factor in a lower stress so that way we don’t see it on our benchpress.

3 thoughts on “Pillar to Press Up

Leave a Reply

Your email address will not be published. Required fields are marked *