EOTW - EQI Press Ups

EQI stands for Eccentric Quasi Isometrics

It's a little known technique that is effective for working the muscles hard at the end of a set.

It can also produce quite a lot of soreness

So enjoy that...

The main thing about EQI's is that you fight to hold each position for as long as you can whilst very slowly fighting gravity.

Also be very careful of your form and safety on any exercises you chose to apply this to such as anything over head or keeping the spine in a good position.

Key Points

• Start with hands and knees on the floor. Hands slightly wider than shoulder width apart, knees under hips.
• Brace abdominals and glute muscles. Then fully extend both legs behind, keeping arms straight, shoulders over hands. Body should be in a straight line from ankles - shoulders.
  
• Breathe in and keeping body straight, bend arms to lower chest to floor.
• At bottom of movement, body should remain in a straight line with elbows and arms approximately 45 degrees to body.
• Breathe out and push body away from floor until arms are straight.
• On the last reps of the set, hold the press up about 75% of the way up. Now perform an isometric hold for as long as possible. When that position becomes too tough, lower slightly and hold, keep doing this until you are at the bottom of the movement and unable to hold this any longer.