Push‑Ups

Overview

Push‑ups are the gold‑standard bodyweight press. No equipment, minimal space, limitless scaling—hence their use from military tests to PE classes worldwide.

Strict push‑ups strengthen chest, triceps, anterior deltoids, and core in one chain, building a movement pattern that transfers to heavier presses, handstands, and ring work.

How to Perform

Follow this four‑step checklist every rep:

• Set‑Up: Hands under shoulders, fingers gripping floor. Feet together (harder) or hip‑width (stable).
• Brace: Lock ribs to pelvis, squeeze glutes, and form a straight line head‑to‑heels.
• Descent: Elbows track ~45° as chest lowers to within 1 inch of floor (or touches for comp standard).
• Press: Drive palms down, maintain tension, and lock elbows without flaring.

🌟Coaching Cues🌟
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➡️ “Screw hands into floor”
➡️ “Elbows at 45°”
➡️ “Ribs to hips”
➡️ “Press the ground away”

Technique Focus

Hand width shifts emphasis: under‑shoulder targets triceps; slightly wider hits chest more. Keep wrists–elbows–shoulders stacked at the bottom.

Full‑body tension turns the push‑up into a moving plank—quads tight, glutes on, lats engaged.

• Neutral neck: gaze slightly ahead.
• Elbows 45°: reduces shoulder strain.
• Tripod hand: weight across full palm.

Coaching Cues

Rotate concise cues to target weak phases:

• “Plank first.”
• “Elbows at 45°.”
• “Drive floor away.”

Common Mistakes

Hip sag shows lost core tension; regress to incline push‑ups.

Elbow flare (90°) stresses shoulders; cue elbows toward pockets.

Partial range cheats stimulus; standardize chest‑to‑floor.

• Neck craning—keep spine neutral.
• Hands too far forward—stack joints.
• Bouncing—control eccentric.

Push‑Up Variations & Purpose

Progress or specialize with these classics:

• Knee Push‑Up – reduces load for beginners.
• Incline Push‑Up – hands on box/bar lowers intensity.
• Deficit Push‑Up – hands on plates increase range.
• Diamond Push‑Up – triceps focus.
• Hand‑Release Push‑Up – CrossFit standard, removes bounce.
• Plyometric Push‑Up – explosive power.
• Weighted Vest Push‑Up – external load.

Scaling & Progressions

Match the athlete’s capacity, reinforcing perfect mechanics:

• Wall incline → Bench incline → Knee floor → Standard push‑up.
• Paused‑bottom holds (2 s) before deficit or weighted work.

Mobility Focus

Tight wrists or pec minor can limit hand position and elbow track.

Prep: wrist rocks (10 each direction), doorway pec stretch 30 s/side, and foam‑roller thoracic extensions 3×10.

Benefits & Carryover

Builds pressing endurance for bench, push‑press, and HSPU. The plank demand enhances anti‑extension core strength for safer overhead lifts and efficient running.

Wrap‑Up

Master full‑range push‑ups, progress load thoughtfully, and they’ll underpin stronger presses and resilient shoulders.

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