Exercise of the Week: Chain Push-Ups

Learn how to perform Chain Push-Ups, an exercise that Paul Rabil does to increase his upper-body strength and power.

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight Chain Push-Ups, an exercise that builds upper-body strength and power.

Who's Doing It

  • Paul Rabil, MLL All-Star midfielder

Muscular Benefits

  • Increases chest and shoulder strength and power

Sports Performance Benefits

Chain Push-Ups are an advanced version of regular Push-Ups that increase the challenge to your chest and other upper-body muscles. The move is similar to the Bench Press, because you push against a resistance, but it works a more natural range of motion and places less stress on your shoulders while simultaneously challenging your core.

Chain Push-Ups How To

  • Kneel on the ground and have a partner load chains onto your back in a criss-cross pattern.
  • Perform Push-Ups for specified reps.
  • If fatigued during the set, signal your partner to remove a chain.

Sets/Reps: 3-4x8

Coaching Points

  • Keep your core tight and back straight
  • Position your elbows at a 45-degree angle
  • Keep your chin down

Photo Credit: Getty Images // Thinkstock

Topics: CORE | PUSH-UP | CHEST | BENCH PRESS | EXERCISE OF THE WEEK | POWER | EXERCISE | SPORTS | BENCH | PRESS | SPORTS PERFORMANCE | RANGE OF MOTION | STRESS | CHAINS