The Proper Push-up
3 Easy Tips to Improving Your Form
The push-up. There's no arguing it's one of the best full-body exercises on the planet and a foundational movement for strength. (Yes, even for us ladies.)
But are you doing it correctly? 95% of the clients I meet typically have some area of improper form.
Which is why it's one of the main movements I asses with any of my clients.
1. Focus on the set-up first.
The correct setup for a standard push-up is to position your hands shoulder-width apart, or a little bit wider. Shoulders should be directly over your wrists. Depending on your strength, your hands should be angled in a way that feels comfortable to you.
Feet should also be set-up in a way that feels comfortable to you. Some prefer a bit wider stance while others like their feet a little closer together. Either way is fine, although generally speaking a wider stance provides a bit more stability.
Lastly, remember to think of your body as a giant line. I see far too many clients attempt a push-up with their butt stuck up in the air or a sagging back. If this tends to happen for you, try this trick: Squeeze your butt!
And remember, if you haven't worked up to a full-body push-up quite yet, that's ok. All these elements also pertain to a push-up on your knees.
2. Control the Descent/Lowering Movement.
As you begin, bend your elbows and lower toward the ground. Your head should be looking in front of you, NOT STRAIGHT DOWN! If you're head is pointing down, you cannot get your chest to floor.
Your elbows should be at about a 45-degree angle to your body (see image.) This is one of the most common mistakes I see and results in poor muscle recruitment/engagement.
As you descend, make sure your elbows stay at that 45 degree angle. Again, a common mistake as we fatigue is to allow those elbows to move out.
Once you have lowered yourself with chest to floor, press those hands into the mat and explode up!
Congrats, that's your first push-up. Now repeat.
3. Focus on quality over quantity
You may notice when you first begin to reassess your push-ups you're unable to complete as many reps as you typically would. This is generally a good indication you have been generating force with other muscles, not a indication you have gotten weaker!
Instead, Focus on your progression!
1. Wall Push-ups
2. Elevated push-ups
3. Kneeling push-ups
4. Regular push-ups
As you progress through each stage make sure you are keeping proper form. This will help you track your progress week to week to insure you're getting stronger.
Want to work on the perfect push-up?
If you're wondering how to properly work toward that perfect push-up you're not alone. I work with clients 1-on-1 every day who are getting stronger and learning proper technique. I'd love to help you!
xx,
your wellfedfitcoach
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