TECHNIQUE
1. The athlete will begin the push-up position.
2. He will lower his body as he would for a normal push-up while keeping his back flat and his abs tight.
3. With a 90 degree elbow bend, the athlete will hold the bottom position for five seconds.
4. After five seconds he will push himself up to the start position and hold that position for one second before descending again.

PUSH-UP HOLDS WORKOUT

1. Peak Phase – 3 sets
Week 9: Repetitions for each set – 3 x 5 @ 5 seconds
Week 10: Repetitions for each set – 3 x 6 @ 5 seconds
Week 11: Repetitions for each set – 3 x 7 @ 5 seconds
Week 12: Repetitions for each set – 3 x 8 @ 5 seconds

Click here for video showing how to properly perform the inverted rows.

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