Upper Body — Push

Push-Up

Foundational horizontal press. Develops chest, shoulders, and triceps with core stability. A moving plank — trains the entire anterior chain plus core simultaneously. Builds the upper body endurance that prevents postural collapse in late-race miles.

Equipment: bodyweight | Reps: 8-15 | Rest: 60s

Regions: Primary: upper_anterior · Secondary: core

Coaching Cues

• Hands under shoulders, fingers forward
• Body in a straight line from head to heels — like a plank
• Lower your chest all the way to the floor
• Elbows at 45 degrees to your body, not flared out wide
• Press up to full arm lockout at the top

Common Mistakes

• Hips sagging toward the floor — squeeze your glutes
• Flaring elbows out to 90 degrees — keep them at 45
• Incomplete range of motion — chest should touch or nearly touch the floor
• Head dropping forward — keep your neck neutral

Overhead Press

Vertical pressing for shoulder and tricep development. Prevents the postural collapse at mile 22 — rounded shoulders, dropped head, shortened arm swing. Single-arm KB/DB press demands anti-lateral core strength as a bonus, resisting the same lateral forces your trunk handles every running stride.

Equipment: kettlebells, full_gym | Reps: 6-10 (kettlebells) · 5-8 (full_gym) | Rest: 90s (kettlebells) · 120s (full_gym)

Regions: Primary: upper_anterior · Secondary: core

Coaching Cues

• Brace your core tight before you press
• Press straight up — the bell should travel vertically
• Lock out fully overhead, arm completely straight
• Once locked out, push your head slightly forward so your arm is beside your ear
• Lower with control back to the shoulder

Common Mistakes

• Excessive back arch — your ribs should stay down, not flared
• Pressing forward instead of straight up — the bell drifts in front
• Incomplete lockout — arm should be fully straight overhead
• Holding breath through the whole rep — exhale as you press