Push-ups are in an invaluable workout for wrestlers. They help to strengthen your chest, arms, and core — all of which are extremely important for a wrester’s success. However, doing push-ups alone will only allow you to reach a certain level of strength. In order to increase your strength, you need to hit more muscle groups than you normally would with traditional push-ups. You need to do your push-ups with a partner! This guide will teach you two beneficial push-up workouts that you can do with a partner at anytime.
Stacked
“Stacked” partner push-ups are a great way to build the upper body strength needed in wrestling. Two wrestlers work together, one on the top and one on the bottom. This workout is more beneficial than traditional push-ups because the partner on the bottom will be using his shoulder and core muscles more extensively. These muscles are not only critical for success at any level, but they’re also helpful in preventing injuries. To do stacked partner push-ups, follow these steps:
- Bottom partner gets set: The bottom wrestler will be the first to get set in this workout by getting into a plank position on the mat. To get into the plank position, the bottom wrestler starts by lying down with his stomach on the mat. He’ll place his forearms on the mat (elbows bent), directly under each side of his chest. His elbows will point towards his heels and his hands will be pointed in front of him. Then, he’ll lift his body by rising up on his toes. All of his weight will be supported by his forearms and toes. If you are in this position, keep your feet together and back flat, like a table.
- Top partner gets set: While the bottom wrestler is set in the plank position, the top partner will stand facing him about 3 to 4 feet away from his head. The top partner will place both of his hands on each of his partner’s shoulders. From here, the top partner will extend his legs backwards and get himself into a push-up position. His body will not be parallel to the ground. Rather, it will be angled against his partner.
- Depending on the bottom wrestler’s level of strength, the top partner may bring his legs closer or farther away from the bottom wrestler’s head.
- Bringing them closer will decrease the difficulty by relieving some pressure off the bottom wrestler when the top wrestler pushes up, against the bottom wrestler’s shoulders, as he goes up in his push-up.
- To increase the difficulty of the exercise for both wrestlers, the top wrestler can extend his legs father out and away from the bottom wrestler’s head.
- Top partner starts: When both wrestlers are set, the top wrestler will start his push-ups. The bottom partner will stay stable in plank position while the top wrestler completes his set of push-ups. Depending on each wrestler’s level of strength, anywhere from 25 to 50 push-ups may be completed in a specific set.
- Switch!: After the wrestler on top is done with his push-ups, the wrestlers will switch positions and continue on to the next set.
Locking Hands
Partner push-ups, done while locking hands, are another great way to break up the monotony of doing the traditional push-up. This type of push-up is beneficial to wrestlers of all levels of physical maturity because the amount of weight/pressure can be varied by the top partner. This type of push-up is also very functional for wrestling because it forces each partner (when on the bottom) to balance his opponent’s bodyweight, requiring the use of different muscles in the upper body and core that would not normally be used in a traditional push-up. To do partner push-ups while locking hands, follow these steps:
- Push-up position: One partner starts lying on his back with his legs extended while the other stands near his head facing him. The partner that is standing should have his feet about 3 to 4 feet away from his opponent’s shoulders. The standing partner will be able to adjust the position of his feet during the workout.
- Lock hands: The bottom partner will extend his arms toward the top partner with his palms facing up. The top partner will extend his arms towards the bottom partner and they’ll lock hands with their palms flat against each other. The wrestlers’ left hands should be locked together and their right hands should be locked together.
- Start extended: Both partners should have their arms fully extended in this position. The top partner should also have his legs extended behind him while staying on his toes. This will allow him to put his bodyweight on his partner. The top partner’s body will be at a slight angle. The further he extends his feet behind him, the more weight he’ll put on his partner’s arms. Bringing his feet closer to the bottom partner’s body will make it less difficult. Communication will allow each partner to adjust positions accordingly.
- Bottom partner starts: The bottom wrestler starts the exercise by bending his elbows and lowering his partner’s body down towards the floor; he’ll go until his own hands touch his own chest. The top partner will keep his arms extended the entire time. The bottom partner will push his partner back up into their original position to complete the first push-up.
- Top partner goes: Once the bottom partner has completed their first push-up, he will keep his arms extended to allow the top wrestler to complete the second push-up. The top wrestler will bend his elbows and lower his body until his chest touches his own hands. He will then push off of his partner’s hands in order to complete the push-up and get back into their original position.
- Continue & alternate: This same motion will continue throughout the workout, each wrestler alternating his push-up after one partner has finished. Depending on the strength of the wrestlers, sets of 10 push-ups per wrestler will be sufficient. For stronger and more physically mature wrestlers, sets of 25 push-ups will definitely push their limits! After the first set of push-ups is completed, the wrestlers will switch positions and complete another set.
Train to Win!
Wrestlers of all levels should set aside a portion of their training specifically for push-ups. This will help each wrestler build the proper amount of upper body strength that’s needed for success. Partner push-ups are a great way to mix up your push-up workouts to increase the strength benefits. They also help break up the monotony of doing standard push-ups, which can become boring over time. Now, what are you waiting for? Grab a partner and give these workouts a try!
