Performance Training Exercise: 4-Point Press
By Ryan Provencher
The "4-Point Press" exercise utilizes the Horizontal Push Movement Pattern to develop strength, endurance, and stability for ground engagement during primary and secondary searches.
This exercise may be performed using Parallette Bars (featured here), or may be performed on the floor similar to the push-up. Adjust exercise tempo and exercise complexity to increase or decrease intensity in your training.
Progression in this exercise includes the “Level 2: Forward Ellipse” and “Level 3: Reverse Ellipse”.
Starting Position
Begin at the top of the 4-Point position.
Keep your spine straight with your neck in a neutral position.
Arms and legs are extended.
Downward Movement
“Pull” your torso down with hips and shoulders as you flex your arms and legs together.
Keep your back straight with elbows tucked into ribs in the bottom position.
Exhale down.
Upward Movement
Extend your arms and legs together as you return to the top position.
Inhale up.
6-Point Self-Check
Maintain proper body position and movement quality for each repetition as fatigue sets in. Be mindful of this quick "Self-Check" as you perform this exercise as directed above:
Head: Maintain a neutral position in your neck as you look down at the floor.
Torso: Keep your spine straight through the entire movement.
Hips: Hips are engaged as you pull into the bottom position and push into the top position.
Legs: Legs flex and extend equally throughout the movement.
Shoulders: Shoulders are engaged as you pull into the bottom position and push into the top position.
Arms: Arms flex and extend equally throughout the movement.
Other Resources:
Link to Dynamic Warm-Up Exercise: Thoracic Extension and Flexion
Link to Flexibility Cool-Down Exercise: Standing Triceps Stretch
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Ryan Provencher is an Operations Battalion Chief with over 30 of Fire Service experience. He holds a Bachelor of Science in Kinesiology and Exercise Science with a Minor in Nutrition from Washington State University. He has extensive experience as a Fire Department Peer Fitness Trainer and Health/Fitness Coordinator, he is the founder of Firefighter Peak Performance and serves as Executive Fitness Advisor for CRACKYL Magazine.