Mastering the Push Up

The push up is one of the most fundamental movements everyone should master. Many are quick to dismiss the push up as a cornerstone in their fitness program because its "too easy". Conversely, I know several individuals that struggle with performing a single push up properly. When done correctly, the push up addresses several things:

• Core strength and stability
• Scapular Stability
• Upper Body Strength
• General Shoulder Health
• Lack of Awesomeness

Push ups are the first horizontal pressing progression that I use in all my programs. I don't care if you can bench press 300 pounds. If you can't perform a push up with satisfactory technique, we will be spending lots of time on the floor before you get anywhere near a bench. In my experience, many people do push ups incorrectly. Here is an example of what you might see at your local YMCA.

Now an example of what a good push up looks like.

 

Notice how I maintain a neutral spine throughout the entire movement and lower my chest all the way to the floor. This brings me to the next subject, where I will outline a few coaching points.

Lose Some Weight
Sorry kids, but the truth must be told. If you are overweight, its going to be much harder for you to perform solid push ups (or anything else for that matter). If you have been having trouble with them for a while, look no farther than the scale, your plate, and your drinking hand for some answers. Be honest with yourself.

Maintain a Neutral Spine Throughout the Movement
This might be the most important aspect of performing a good push up. If you look at the picture above, notice that the dowel rod maintains  three points of contact: the back of the head, between the shoulder blades, and sacrum. I also engage the anterior core and squeeze the glutes to create minimal space between the lumbar spine and the dowel rod. Notice I maintain this position the entire way to the floor. Maintaining a neutral spine ensures that the load is equally shared throughout the entire body so stress is not placed on passive structures. This allows prime movers and stabilizers to do their respective jobs.

Humerus At 45 Degrees of Abduction
Placing the upper arm and elbow at 45 degrees relative to the torso on the descent places the shoulder in the scapular plane. This is the best position for efficient and pain free pressing.

Retract the Scapulae During the Descent
The scapulae should "glide around the rib cage" during the movement. Focus on bringing the shoulder blades together on the descent while maintaining neutral alignment throughout. I cue my clients to think "chest first" to ensure this happens.

Push the Chest Away from the Floor at the Top of Every Rep
Emphasizing pressing the chest away from the floor at the top (scapular protraction) will help engage the often neglected serratus anterior muscle, which is good for overall shoulder health.

Push Up Progressions
Below I will cover some progressions you can use if you are having trouble performing perfect push ups. Make sure to include plenty of core work in your program as well. My favorites to improve the push up are Planks, Side Planks, and PUP Walkouts.

*A quick note on push ups done on the knees: They will do little to improve real push ups. You need to practice movements specific to the skill you are attempting to acquire. Use the progressions outlined below.

#1 Hands Elevated
This is where to begin if you are unable to do regular push ups according to the points outlined above. Simply find an elevated surface to place your hands on and get to it.

#2 Band Assisted
I love the versatility of continuously looped resistance bands. This will allow you to practice the exact movement while lowering the load and providing some extra stability. Anchor the bands to a pull up bar or other high anchor point. As you improve, change to a lower band resistance. Check out Dave Schmidt's site to order some of the bands and learn more.

#3 Regular Push Up
Now that you have mastered the first two, its time to get to the real thing. Its ok if you can only do a few perfect push ups at first. Pick a number to complete over the course of the day and try to reduce the total number of sets it takes to complete all the reps. You will be crushing sets of 20 before you know it.

The push up isn't one of the newest or most sexy exercises in the world, but when performed correctly it is one of the best upper body exercises you can do. It should be a regular in every strength training program no matter what your goals are.