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Horizontal

The Horizontal movement pattern involves motion across the sagittal plane — forward, backward, or side-to-side actions that challenge balance, mobility, and control. Exercises such as push-ups, bench press, sled pushes, and rows all use horizontal force production. Training in this plane improves coordination, shoulder health, and power transfer between upper and lower body. In functional and HYROX training, horizontal pushing and pulling are essential for full-body strength and real-world movement capacity.

Athlete performing inverted row under barbell in rack, body straight, chest close to bar, controlled lighting in gym environment
Inverted Row

Inverted Row

The Inverted Row builds upper-back and arm strength using bodyweight resistance a key step toward stronger pull-ups and balanced posture.
Editorial TeamEditorial TeamOctober 13, 20252 min
Athlete bench pressing heavy barbell with spotter nearby in strength gym
Bench Press

Bench Press

The ultimate upper-body pressing strength builder bench press for chest, shoulders, and triceps.
Editorial TeamEditorial TeamOctober 4, 20252 min