Push-ups are an incredibly effective and empowering bodyweight exercise, but are one that many people of all fitness levels and abilities struggle to excel at. Push-ups are a technically demanding exercise, and require a significant amount of upper body strength, shoulder and scapular controlled mobility, and lumbo-pelvic stability.
Like pull-ups, the beauty of push-ups is that once you master the basics, the sky is the limit and there are so many different variations you will be able to learn.
This week I shared 5 exercises that will help you excel at performing push-ups.
#1) Hands Elevated Push-Ups
Do you have the goal of being able to perform regular push-ups but aren’t quite ready? If your goal is to be able to perform regular push-ups, I will come right out and say that I prefer hands elevated over kneeling push-ups. While this is subjective, in my close to 18 years of coaching I’ve found that the carryover from hands elevated push-ups to regular push-ups is significantly greater. With hands elevated push-ups the same body positioning is utilized. This is key.
You may perform this exercise using an elevated surface like a box, bench, barbell (in a rack), Smith Machine, etc.
Coaching Tips:
- Place your hands so they are on an elevated surface.
- Get into a plank position from your hands and feet. Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position.
- While maintaining the same body positioning, gaze directly down to a spot on the floor/surface. For the duration of the exercise, your eyes should remain fixed on this spot.
- Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between.
- Position your hands so they are shoulder width apart or slightly wider. Figure out what hand width and positioning works and feels best for you.
- At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.
- Your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands/wrists. Pretend you are spreading/suctioning your full hands and fingers to the bench/surface.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.
- Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.
- Descend into the push-up and retract your shoulder blades. Think about lightly drawing your shoulder blades together and towards your spine as you are performing the eccentric component, but do not overdo this movement. Imagine you are pulling or “rowing” your body down to the surface. Do not just drop down.
- In the bottom position, your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out. In the bottom position, your body and arms should resemble an “arrow,” not a “T”.
- Once your upper arms are approximately parallel (or slightly closer) to the elevated surface, press up and return to the starting position.
- When you are pressing your body away from the surface and are returning to the top position, protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage. Do not keep them pinned.
- Exhale after you have pressed away from the surface and as your body is returning to the top position of the push-up.
- For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, hips to collapse or pike, or neck to collapse.
#2a) Eccentric Only Push-Ups
This exercise helps you learn the lowering portion of the push-up.
Coaching Tips:
- Get into a plank position from your hands and feet. Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position.
- While maintaining the same body positioning, gaze directly down to a spot on the floor. For the duration of the exercise, your eyes should remain fixed on this spot.
- Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between.
- Position your hands so they are shoulder width apart or slightly wider. Figure out what hand width and positioning works and feels best for you.
- At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.
- Your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands/wrists. Pretend you are spreading/suctioning your full hands and fingers to the floor.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.
- Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.
- Descend into the push-up and retract your shoulder blades. Think about lightly drawing your shoulder blades together and towards your spine as you are performing the eccentric component, but do not overdo this movement. Imagine you are pulling or “rowing” your body down to the floor. Do not just drop down. Aim to lower yourself down in 3-5 (or more) seconds.
- In the bottom position, your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out. In the bottom position, your body and arms should resemble an “arrow,” not a “T”.
- Once your upper arms are approximately parallel (or slightly closer) to the floor, touch your knees down to the floor, and press back up to the starting position. Please note, this is the only time your knees should come into contact with the floor as the objective is for you to use the same body positioning as you would during regular push-ups.
- For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, hips to collapse or pike, or neck to collapse.
- In terms of breathing, do what works and feels best for you.
#2b) Concentric Only Push-Ups
This exercise helps you learn the press-up portion of the push-up.
Coaching Tips:
- Get into the bottom position of a push-up, but so your forehead, torso and lower body are in full contact with the floor.
- While maintaining the same body positioning, gaze directly down to a spot on the floor/surface. For the duration of the exercise, your eyes should remain fixed on this spot.
- Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between.
- Position your hands so they are shoulder width apart or slightly wider.
- Your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out. In the bottom position, your body and arms should resemble an “arrow,” not a “T”.
- Your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands/wrists. Pretend you are spreading/suctioning your full hands and fingers to the floor.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips, and squeeze your glutes.
- Now press your body away from the floor, and to the top position of the push-up.
- When you are pressing your body away from the floor and are traveling towards the top position, protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage. Do not keep them pinned.
- Exhale after you have pressed away from the floor and as your body is approaching the top position of the push-up.
- In the top position, your shoulders, elbows and wrists should be in a relatively stacked position.
- From the top position, touch your knees down to the floor, and return to the starting position. Please note, this is the only time your knees should come into contact with the floor as the objective is for you to use the same body positioning as you would during regular push-ups.
- For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, hips to collapse or pike, or neck to collapse.
- In terms of breathing, do what works and feels best for you.
#3) Hollow Body + Banded Retractions/Protractions
This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.
Coaching Tips:
- Lie on the floor. Your head, torso and hips should be in a stacked position. Lift up your legs so they are in a vertical position, fully extend your knees, point your feet away from you (plantarflex).
- Hold a long resistance band in each hand. There should be resistance in the band for 100% of the exercise.
- Keep your neck in a neutral position, chin tucked, and tuck your ribs towards your hips (close the space in your midsection).
- Before you go, take a deep breath in (360 degrees of air around your spine), brace your core muscles (360 degree brace), and tuck your ribs towards your hips (close the space in your midsection).
- Now slowly lower your legs towards the floor, and to a range where you are able to maintain proper form (and feel your anterior core muscles). Maintain this position for the duration of the exercise.
- While keeping your body still, and elbows straight (but not hyperextended), draw your shoulder blades together (retract). When you do this your hands will spread apart.
- Once you hit your end range pause for a count and really contract the muscles around your shoulder blades. Now perform the reverse movement and spread your shoulder blades apart (protract). When you do this your hands will come together (stop when your hands are in line with your armpits).
- For the duration of the exercise, do not allow your shoulder blades to elevate, or shoulders to shrug.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- For the duration of the exercise, keep your core braced (360 degree brace).
- In terms of breathing, do what works and feels best for you.
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#4) Scapula Protractions On Roller From Plank
This exercise improves shoulder and scapular controlled mobility, lumbo-pelvic stability, and wrist stability.
Coaching Tips:
- Get into a plank position from your hands and feet. Place one hand so it is on top of a foam roller.
- Your shoulder, elbow and wrist should be in a stacked position.
- Your weight should be evenly distributed throughout your full hand and fingers, not just at the base of your hand/wrist. Pretend you are trying to spread/suction your full hand and fingers to the roller.
- In the starting/top position, press your body away from the roller and protract your shoulder blade. Think about moving your shoulder blade away from your spine and around your ribcage.
- Now without bending your elbow or reaching down with the non/working arm, retract your shoulder blade and lower your body towards the floor, and touch your hand on the non-working side to the floor. Think about lightly moving your shoulder blade in towards your spine. Do not just drop down.
- Once you reach the bottom position, press your body away from the roller, protract your shoulder blade and return to the top position.
- You may either lightly touch your fingertips on the non-working side to the floor and use minimal assistance, or you may touch your full hand to the floor and use more assistance.
- For the duration of the exercise, do not allow your shoulder blades to elevate, or shoulders to shrug.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse.
- For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
#5) Push-Ups With Band Resistance Around Wrists
Many people are aware of the importance of “tripod feet,” but neglect what their hands are doing. Your hands will play a key role in your ability to perform push-ups.
Coaching Tips:
- In this variation, you will place a resistance band around your wrists, and will lightly press out against the band for the duration of the exercise.
- Adding the band resistance will help you learn how to establish and maintain the proper hand positioning that is necessary during push-ups.
- When many people perform push-ups, they allow their weight to shift to the inside portion of their hands by the thumbs). This can cause the shoulders to roll forward, and the elbows to flare out.
- With the feet, I often use the term “tripod base.” I want you to employ the same strategy with your hands.
- Really focus on pressing through your full hands and fingers, including the inside and outside portion of your hands.
- Pretend you are trying to spread your full hands and fingers to the floor (or elevated surface).
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