Make Push Ups Great Again

As a strength coach, we often spend a lot of time coaching, but even more time observing. I believe some of the best coaches are extremely analytical and constantly asking themselves questions about their programming and teaching.

Is the progression I am using working? Does the movement look good? Are the athletes understanding? Are the athletes getting better?

Upon observation, I’m starting to see that an athlete’s ability to do a push up is often overlooked. I believe it is neglected due to the fact that it is “simple” to us. We’d rather focus on a hang clean because it’s “more fun” or “looks cooler.” As coaches, what is simple to us, might be very difficult to those we coach. What is simple also might be what is actually best for the kids. Let’s talk about WHY being able to do a push up is so important and HOW you can help your athletes be great at them.

Benefits of Push Ups

1. Works multiple muscle groups
2. Drastically improves upper body strength
3. It’s a functional exercise
4. Improves your posture
5. Improve cardiovascular health
6. Huge confidence booster
7. Improves overall shoulder health

I personally believe it is way more important for an athlete to be able to do a push up versus being able to bench press a lot. Being able to move your body weight efficiently is a true marker of strength. So, HOW we can improve our athletes ability to do push ups.

Use Different Variations

When coaching, you might have an athlete that can do 1 push up along with another kid that can do 30. If your athletes have a wide range of push up ability, you have to give them different regressions and progressions.

3 different variations I use:

1. Beginner — Hands Elevated (how high or low depends on the athlete)
2. Moderate — Normal hands on the ground
3. Elite — Feet elevated, weighted, or banded (only if it looks good)

As your athletes get better with the elevated push up, they can lower the level of their hands, eventually working to get to where they can perform a push up on the ground.

I typically start with eccentrics and isometrics (to groom the correct pattern), then I work into higher volume of push ups. For example my first three weeks I could go 4x5 with a 4 second eccentric down. I always make sure my athletes are on the variation that the can perform a push up PERFECTLY. If they can’t, adjust! Don’t let them settle for a poor rep. Challenge them to do it well.

After the tempos, I typically shoot for 4 set of 8–12 reps at a variation they can do it perfectly but it’s challenging.

Cues for Push Ups

There are a ton of different ways to give cues for a push up. I believe how you teach it and how much time you take to explain it makes a huge difference in how your athlete performs the exercise. Here are the ones that have been the most beneficial for me.

1. Chest and hips stay the same height
2. Hands under my shoulders
3. Touch your chest in between your hands
4. Hands finish over your armpits
5. Only chest touches the ground
6. Push the ground away

I really don’t add many more cues than this. If you do, it can be an overload of information for your athletes. Make sure you stress how important form and movement of the push up are regardless of what variation they are on. Worst thing an athlete can do is repeatedly use bad technique.

Take the time to teach the push up well. It has stood the test of time when it comes to gaining true strength. In my opinion, it should be taught as hard as a back squat. Don’t neglect the basics. Master them.