One movement that is continually mystifying is how something as simple and pure as the push-up has become so confusing and impossible for so many?
How to address this issue and develop?
FIRSTLY:
Maintain a focused effort with midline work; planks, hollow rocks, V sits, HS holds, ring planks etc… Core stability is almost always the limiting factor (just think about snaking off the floor).
SECONDLY:
Then practice the pushup using the following points of performance:
- Hand position directly under the shoulders
- Rigid posture from tip to tail
- Elbows maintaining a close relationship to the body
- Full range of motion (ROM)
A rigid line should never change throughout the exercise, the body is held tight in a straight line from ankle to shoulder. . You should be able to visually draw a straight line from the ankle, through the hip and through the shoulder at any point in the push-up, and the head and neck should remain in a neutral position.
The elbows need to be within about 45 degrees from the sides of the body. This allows the shoulder to move through the full range of motion naturally. Moving the hands wider and bringing the elbows farther from the sides will usually make push-ups easier for people, but it also limits depth for most people and starts tearing up the shoulders pretty quickly.
Next is range of motion: At the top, the elbows should be completely extended and the shoulder blades protracted. At the bottom, the chest should be in light contact with the floor. Again, in both of these positions and everywhere in between, the body should be straight and rigid.
For those who can only manage a few standard push-ups under intensity should begin workouts on the floor then move to a decreased angle of execution if needed to maintain the rigid body. Moving the pushup to and elevated position such on a plyo box, a bench or using suspension with TRX or rings will maintain the ROM and stability.
The push-up is one of those things that when done well doesn’t draw much attention (it’s not sexy or fancy). However, how well you perform a push-up is a clear indication of your foundational movement patterns. Sloppy push-ups will provide a short term WOD performance and a long term weakness in the core. Put some attention and effort into the simple things and it will pay huge returns in the more complicated, sexy movements and skills.
