Horizontal Push
A practical movement guide for every Mission SOP that uses this exercise. Sets, reps, load, tempo, and purpose remain specific to each mission and phase.
Movement guide availableAnatomy map
ShaOS custom anatomy illustration. Visual reference only; movement coaching and muscle classifications remain defined by the Exercise Library.
A compound pressing movement that develops the chest, triceps, and anterior shoulders while teaching the athlete to create full-body tension against a stable bench.
Movement media
Accessible movement summary
Lie with your eyes under the bar, feet planted, and five points of contact: head, shoulders, glutes, and both feet. Grip just outside shoulder width, draw the shoulder blades down and together, and unrack with straight wrists. Lower the bar under control toward the lower chest while keeping the elbows slightly tucked. Press the bar up and slightly back until the elbows are extended without losing upper-back tension.
Key cue: Drive your feet into the floor.
The production indicators above are roadmap states, not claims that multi-angle footage, overlays, captions, or a narrated transcript are already available.
Adapt the movement
Preserve the movement pattern while matching current capacity, available equipment, and the mission environment.
Used in
