How To: Push Up Edition
Push Ups are one of the most widely used calisthenic exercises for the upper body in most training programs. For a good reason too, it’s typically a foundational exercise that people will build on in their strength programs or add more work capacity on the tail end of their training. However, this doesn’t exactly mean that they are done correctly, or programmed correctly. In this article, we will look at proper technique, as well as regressions/progressions for the push up exercise that is oftentimes overlooked or that may be something new you can add to your own program.
PRIMARY MUSCLES STRENGTHENED IN THE PUSH UP
- Pectoralis Major/Minor (Chest)
- Anterior Deltoid (Front of the Shoulder)
- Tricep Brachii (Backside of the upper arm)
- Serratus Anterior
- Rectus abdominus (abs)
Obviously, there are antagonist and synergist muscles involved but these are the primary workers in the movement.
WHY SHOULD YOU HAVE PUSH UPS IN YOUR PROGRAM
- Increased work capacity (ability to handle fatigue) of the tissues discussed above
- Easier on the shoulder joint if done correctly because it allows more fluid movement of the Humerus (Upper Arm) and Scapula (shoulder blade)
- A good way to add volume without overloading the nervous system, and they can be done safely under a good amount of fatigue
COMMON MISTAKES OF A PUSH UP
The biggest mistake I see people make with push ups is thinking that it is only a foundational movement. In reality, I feel it is important to keep them in to increase GPP and get closer to muscular failure safely. Additionally, there are so many ways to progress or regress the push up to increase or decrease difficulty. I typically see people adding weight or volume (repetitions) to increase the intensity, however, it can be much more vast than that.
- Poor Shoulder/Arm position
2. Poor core engagement (hips sagging)
3. Not training the full range of motion (no lockout etc.)
PROPER PUSH UP TECHNIQUE
REGRESSIONS
When programming I have come to believe you’re only as effective as your regressions. This is due to the variety of skill levels and training age of the athletes we work with. Some may be ready for the movement and others may not, it's our job to meet them where they are at.
HANDS ELEVATED PUSH UPS
This will decrease the amount of load the athlete has to handle while allowing them to perfect their technique.
HAND RELEASE PUSH UPS
Typically we will do an eccentric emphasis, which is just giving them an amount of time to lower their chest to the ground before they release their hands. It can be anywhere between 3–5 seconds for most athletes starting out.
BAND ASSISTED PUSH UP
This is great as it will give the most assistance in the hardest part of the range and least assistance in the strongest range of motion. Allowing the athlete to accomplish a full range of motion without compromise to the technnique.
BENCH PRESS
In my opinion, the Bench Press is a good regression for heavier athletes. This will allow them to train at a lower intensity than maybe what they could get to on a bodyweight regression. The only downside to the Bench Press compared to a Push Up is that the shoulder blades are typically down and back (retracted) not allowing them to move fluidly with the arm.
PROGRESSIONS
On the flip side, it is important to have means of intensifying the Push Up to further drive progress and engagement. I will try and focus on some things you may not have tried yet, as I know most people are already adding chains, bands, or elevating their feet to make it more difficult. Here are a few progressions you can try and use if you aren't already.
TEMPOS
Tempos are great for increasing time under tension (amount of time the muscles have to work), Competency and technical proficiency can be increased as it makes them be more aware of how they are performing the movement.
ISOMETRICS
ECCENTRICS
MECHANICAL DROP SETS
SINGLE ARM ELEVATED PUSH UP
RAPID ECCENTRIC/FALLING PUSH UPS
These are great at increasing the ability of the chest, shoulder, and core to rapidly decelerate the body.
The ways you can manipulate the push up are vast and really are at the limit of your imagination. So give a few of these a try and let us know what you think and be on the lookout for our next “How to” article.
