The push up seems simple, but it’s one of the most butchered movements in fitness. We see sagging necks, sagging hips, anterior pelvic titles, depressed scapulae, flaring elbows and elevated shoulders. It’s common to believe the push up is as simple as push off the ground. However, the push requires pelvic and spinal stability to execute it well. Is it your strength holding you back? Lack of body awareness? or simply being lazy?
Here at All Day Fit, we LOVE push ups. Why?
- Requires no equipment
- Huge bang for your buck targeting many muscles groups
- There’s a variation for every level that ranges in all difficulties
The goal = great quality push ups. How you ask? Full body stability + upper body strength. There are 50+ progressions of the Push Up. We’re going to teach you a few key cues so that you can nail down your form and get stronger.
8 Signs of A Great Push Up
- Her body is in a straight line from the head to heels and remains that way for the entire set.
- There is no rotation occurring in her pelvis or thorax, or collapsing in the neck, lower back, or hips.
- The shoulders are packed so the shoulder blades are drawn together and down, and they are not collapsing.
- Her body travels in a vertical plane the entire time.
- At the top of the push up, the shoulders, elbows and wrists should be in line.
- At the bottom position of the push up, the elbows should remain over the wrists.
- During the lowering portion of the push up, the elbows should not flare out. They should be kept closer to the body, and at about a 20-40 degree angle depending on the person’s individual anthropometrics and body typing.
- At the bottom of the push up, the elbows should bend to 90 degrees, although going to a greater depth is good if proper form can be maintained, and if the body feels good. While this may seem like a lot of information at first, with practice it will become second nature.