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Tutorial: Push-up

14th January 2019
Tutorial: Push-Up

The push-up is a classic exercise that will help you develop your upper body strength and control for better performance.

 

WHAT

  • The push-up is a simple and highly effective foundational movement, serving as an essential building block for loaded pushing, as well as inverted moves such as the handstand.
  • It is widely regarded as a benchmark movement for upper body strength and is easily adaptable for any level of fitness.

HOW

  • Start in a plank position with arms straight, shoulders above wrists, and body in a straight line. Engage the core and glutes.
  • Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
  • Push the body upwards and return to the start position. Repeat for desired reps or time.

WHY

  • From a very early age, the ability to push our body away from the ground was a pre-adaptation to crawling. In fitness and sports training, the push-up is, therefore, a foundational movement – which means that you can build other bodyweight skills upon it.
  • Any bodyweight-supported exercises can be demanding for your wrists and hands – which is actually an excellent reason to perform them. However, take time to warm up the wrists with some gentle mobility if you’re planning to do more push-ups than usual.
  • As your strength improves, play around with hand position and speed of movement (e.g. close or wide grip push-ups, or explosive push-ups). Practicing these variations will build high-levels of resilience and decrease your injury risk.
  • When progressing with the push-up, remember that it’s not about scoring points, but instead to develop skill and control. Make push-ups an integral part of your training program and watch your strength improve quickly.

Did you like the tutorial for the push-up? Here are more exercises:

  • Inverted jump
  • Bar hang
  • Deep squat short post
  • Burpee pull-up
  • Superfunctional Y
  • Hanging knee lift
  • Burpee
  • Barbell front squat
  • Hamstring curl
  • TRX low pull
  • Lateral jumps
  • Push-up with rotation
  • Suspended squat
  • Jump pull-up
  • Inverted push-up
  • Suspended lunge
  • Kinesis low to high chop
  • Kinesis twisting punches
  • Kinesis row
  • Kinesis lunge
  • Roll out with step
  • Hip extension
  • Hanging twist

 

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