The Confusion of Horizontal Pressing in Climbers
Confusion around the term “antagonist training” happens often with horizontal pressing.
Before you take the side that you're comfortable with, it’s more important you think about the anatomy, and its potential utility with your training.
Do we press much with climbing?
No, not really. We definitely do way more pulling. But it isn’t that simple. With horizontal pressing we flex and adduct the shoulder (think compression) while extending at the elbow.
If you think about it from that perspective, only a few of the movements (elbow extension) are opposite to what we mostly do (elbow flexion). You see, horizontal pressing (bench press, push-up etc) is not a movement we “don’t use” with climbing. We use part of the movement every time we hold ourselves close to the wall.
Because the pec major has fibers from the clavicle and sternum it can flex, adduct, and internally rotate the shoulder. All of which we use every time we climb.
there are a lot of ways to use these movements for performance.
One of my favorites are to use variable hand positions, durations, and intensity isometrics.
In that loading context we exclude elbow extension (not because it’s good or bad) so we can focus on creating tension across the chest. But that’s not the only way!
Image courtesy of Complete Anatomy
Key takeaways:
As you can see, it’s not as simple as you might think. But it also doesn’t need to be as complicated as some people make it sound. Your body is not as sensitive and fragile as you might think.
Find an exercise that makes sense, and you like doing.
Start slow and heavy. At some point reduce the intensity and focus on velocity. Then stop doing it when you perform. Think progressive.