{"id":3801,"date":"2019-12-18T23:13:49","date_gmt":"2019-12-18T23:13:49","guid":{"rendered":"http:\/\/www.meghancallawayfitness.com\/my-blog\/?p=3801"},"modified":"2021-06-18T22:19:11","modified_gmt":"2021-06-18T22:19:11","slug":"excel-at-push-ups-with-these-5-exercises","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/excel-at-push-ups-with-these-5-exercises\/","title":{"rendered":"Excel At Push-Ups With These 5 Exercises"},"content":{"rendered":"\n<p>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. It&#8217;s not uncommon for someone to be able to bench-press hundreds of pounds, yet struggle to be able to perform a properly executed push-up. I&#8217;m not joking. <\/p>\n\n\n\n<p>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. <\/p>\n\n\n\n<p>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. I will be including some of these exercises in future articles. <\/p>\n\n\n\n<p>This week I am sharing 5 exercises that will help you excel at performing push-ups. <\/p>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background\"><strong>#1) Wrist Mobility: Rock-Backs\u2063<\/strong><\/p>\n\n\n\n<p>This very basic exercise helps improve wrist mobility. Lack of mobility in the wrists is an issue that plagues many.\u2063 I included two variations of this exercise. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Wrist Mobility - Rock-Backs\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/J6g9GhyTVBk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Wrist-Mobility -Rock-Backs (part 2)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/YXhoAKCwJJ0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Kneel on the floor. Place both hands so your palms are on the floor, and so your fingers are facing you. \u2063<\/li><li>\u2063To start off, keep your elbows so they are close to fully extended (but not hyperextended).\u2063<\/li><li>\u2063Gently shift your bodyweight forward, and so you feel a slight stretch in your wrists. Now gently sit back and shift your weight more towards your fingers. For both movements, make sure your palms and fingers stay flat on the floor. \u2063<\/li><li>\u2063ONLY use a range of motion that feels comfortable. The movements should not hurt. This is extremely important.\u2063<\/li><li>Do not mindlessly hang out on your joints. Press away from the floor and protract your shoulder blades. In other words, your shoulder blades should spread apart and move away from your spine, and around your ribcage. <\/li><li>\u2063Perform 10-15 reps per direction. Then turn your hands so they are facing the other way, and perform the same movements (video 2). \u2063<\/li><li>In terms of breathing, do what works and feels best for you. <\/li><\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\">How to modify: If performing this exercise from the floor is uncomfortable due to a lack of mobility, you can modify by placing weight plates under your hands. \u2063<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background\"><strong>#2) Hands Elevated Push-Ups<\/strong><\/p>\n\n\n\n<p>Do you have the goal of being able to perform regular push-ups but aren\u2019t 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 17+ years of coaching, I\u2019ve 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.&nbsp;<\/p>\n\n\n\n<p>You may perform this exercise using an elevated surface like a box, bench, barbell (in a rack), Smith Machine, etc.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Hands Elevated Push-Ups\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/xk6dC3fS2VI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Place your hands so they are on an elevated surface.<\/li><li>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. &nbsp;<\/li><li>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.<\/li><li>Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between.<\/li><li>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.&nbsp;<\/li><li>At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.&nbsp;<\/li><li>Your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands\/wrists. Pretend you are trying to spread your full hands and fingers to the bench\/surface.<\/li><li>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.&nbsp;<\/li><li>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.&nbsp;<\/li><li>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 \u201crowing\u201d your body down to the surface. Do not just drop down.<\/li><li>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 \u201carrow,\u201d not a \u201cT\u201d.&nbsp;<\/li><li>Once your upper arms are approximately parallel (or slightly closer) to the elevated surface, press up and return to the starting position.&nbsp;<\/li><li>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.&nbsp;<\/li><li>Exhale after you have pressed away from the surface and as your body is returning to the top position of the push-up.<\/li><li>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, ribcage to flare, torso, spine or hips to rotate, hips to collapse or pike, or neck to collapse. Your torso and hips should remain square to the elevated surface\/floor.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background\"><strong>#3) Eccentric Only Push-Ups<\/strong><\/p>\n\n\n\n<p>This exercise helps you learn how to master the eccentric portion of the push-up. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Eccentric Only Push-Ups\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/gMmD_IrjbWA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a plank position from your hands and feet.&nbsp;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.&nbsp;&nbsp;<\/li><li>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.<\/li><li>Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between.<\/li><li>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.&nbsp;<\/li><li>At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.<\/li><li>Your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands\/wrists. Pretend you are trying to spread your full hands and fingers to the floor.<\/li><li>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.&nbsp;<\/li><li>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.&nbsp;<\/li><li>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 \u201crowing\u201d your body down to the floor. Do not just drop down. Aim to lower yourself down in 3-5 (or more) seconds.&nbsp;<\/li><li>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 \u201carrow,\u201d not a \u201cT\u201d.&nbsp;<\/li><li>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. <strong>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.<\/strong><\/li><li>For the duration of the exercise, your body should remain in a&nbsp;straight line from the top\/back of your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, hips to collapse or pike, or neck to collapse.&nbsp;Your torso and hips should remain square to the floor.<\/li><li>In terms of breathing, do what works and feels best for you.&nbsp;<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/www.ultimatepushups.com\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/Push-Up-Program-Cover-8.jpg?resize=512%2C768&#038;ssl=1\" alt=\"\" class=\"wp-image-6144\" width=\"512\" height=\"768\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/Push-Up-Program-Cover-8.jpg?resize=683%2C1024&amp;ssl=1 683w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/Push-Up-Program-Cover-8.jpg?resize=200%2C300&amp;ssl=1 200w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/Push-Up-Program-Cover-8.jpg?resize=768%2C1152&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/Push-Up-Program-Cover-8.jpg?w=850&amp;ssl=1 850w\" sizes=\"auto, (max-width: 512px) 100vw, 512px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-black-color has-luminous-vivid-amber-background-color has-text-color has-background has-medium-font-size\">Get <em>The Ultimate Push-Up Program<\/em>. Followed by people of all genders in over 67 countries worldwide. 240 pages in length. For &#8220;experienced beginners&#8221; to advanced trainees, and also coaches.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/www.ultimatepushups.com\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background\"><strong>#4) Concentric Only Push-Ups<\/strong><\/p>\n\n\n\n<p>This exercise helps you learn how to master the concentric portion of the push-up. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Concentric Only Push-Ups\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/-d181lUwgQA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Coaching Tips:\u2063<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>&nbsp;\u2063Get into the bottom position of a push-up, but so your forehead, torso and lower body are in full contact with the floor.\u2063<\/li><li>&nbsp;\u2063While 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.\u2063<\/li><li>&nbsp;\u2063Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between.\u2063<\/li><li>&nbsp;\u2063Position your hands so they are shoulder width apart or slightly wider. \u2063<\/li><li>&nbsp;\u2063Your 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 \u201carrow,\u201d not a \u201cT\u201d.\u2063<\/li><li>&nbsp;\u2063Your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands\/wrists. \u2063<\/li><li>&nbsp;\u2063Before 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.\u2063<\/li><li>&nbsp;\u2063Now press your body away from the floor, and to the top position of the push-up.\u2063<\/li><li>&nbsp;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.\u2063<\/li><li>&nbsp;\u2063Exhale after you have pressed away from the floor and as your body is approaching the top position of the push-up.\u2063<\/li><li>In the top position, your shoulders, elbows and wrists should be in a relatively stacked position.\u2063<\/li><li>From the top position,&nbsp;touch your knees down to the floor, and return to the starting position. <strong>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.<\/strong><\/li><li>&nbsp;For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, hips to collapse or pike, or neck to collapse.\u2063<\/li><li>In terms of breathing, do what works and feels best for you. <\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background\"><strong>#5) Plate Slides From Plank<\/strong><\/p>\n\n\n\n<p>This exercise improves shoulder and scapular controlled mobility (and stability on the planted side), lumbo-pelvic stability, and wrist stability.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Weight Transfers From Plank\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/aqckI83PPKA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>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 neutral alignment. &nbsp;<\/li><li>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.&nbsp;<\/li><li>Your shoulders, elbows and wrists should be in a stacked position.&nbsp;<\/li><li>Place a dumbbell\/kettlebell, weight plate, etc on one side of your body and so it just outside of your shoulder.&nbsp;<\/li><li>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 your full hand and fingers to the floor.<\/li><li>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.&nbsp;<\/li><li>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.&nbsp;<\/li><li>Now pass (or slide) the weight to the opposite side of your body. Reset, and repeat using the opposite arm.<\/li><li>Aside from your upper body on the side that is transferring the weight, the rest of your body should remain in a fixed position for the duration of the exercise.<\/li><li>Pay attention to your non-working\/supporting side. Push away from the bench and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.<\/li><li>For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, weight to shift from foot to foot, or hips to pike or collapse. Your torso and hips should remain square to the floor.<\/li><li>In terms of breathing, do what works and feels best for you.&nbsp;<\/li><li>You may modify this exercise by elevating your hands on a box, bench, or other surface. <\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>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. It&#8217;s not uncommon for someone to be able to bench-press hundreds of pounds, yet struggle to be able to perform a properly executed push-up. I&#8217;m not joking. 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. I will be including some of these exercises in future articles. This week I am sharing 5 exercises that will help you excel at performing push-ups. #1) Wrist Mobility: Rock-Backs\u2063 This very basic exercise helps improve wrist mobility. Lack of mobility in the wrists is an issue that plagues many.\u2063 I included two variations of this exercise. Coaching Tips: Kneel on the floor. Place both hands so your palms are on the floor, and so your fingers are facing you. \u2063 \u2063To start off, keep your elbows so they are close to fully extended (but not hyperextended).\u2063 \u2063Gently shift your bodyweight forward, and so you feel a slight stretch in your wrists. Now gently sit back and shift your weight more towards your fingers. For both movements, make sure your palms and fingers stay flat on the floor. \u2063 \u2063ONLY use a range of motion that feels comfortable. The movements should not hurt. This is extremely important.\u2063 Do not mindlessly hang out on your joints. Press away from the floor and protract your shoulder blades. In other words, your shoulder blades should spread apart and move away from your spine, and around your ribcage. \u2063Perform 10-15 reps per direction. Then turn your hands so they are facing the other way, and perform the same movements (video 2). \u2063 In terms of breathing, do what works and feels best for you. How to modify: If performing this exercise from the floor is uncomfortable due to a lack of mobility, you can modify by placing weight plates under your hands. \u2063 #2) Hands Elevated Push-Ups Do you have the goal of being able to perform regular push-ups but aren\u2019t 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 17+ years of coaching, I\u2019ve 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.&nbsp; 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. &nbsp; 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.&nbsp; At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.&nbsp; Your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands\/wrists. Pretend you are trying to spread 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.&nbsp; 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.&nbsp; 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 \u201crowing\u201d 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 \u201carrow,\u201d not a \u201cT\u201d.&nbsp; Once your upper arms are approximately parallel (or slightly closer) to the elevated surface, press up and return to the starting position.&nbsp; 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.&nbsp; 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, ribcage to flare, torso, spine or hips to rotate, hips to collapse or pike, or neck to collapse. Your torso and hips should remain square to the elevated surface\/floor. #3) Eccentric Only Push-Ups This exercise helps you learn how to master the eccentric portion of the push-up. Coaching Tips: Get into a plank position from your hands and feet.&nbsp;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.&nbsp;&nbsp; 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.&nbsp; 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 trying to spread 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.&nbsp; 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.&nbsp; 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 \u201crowing\u201d your body down to the floor. Do not just drop down. Aim to lower yourself down in 3-5 (or more) seconds.&nbsp; 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 \u201carrow,\u201d not a \u201cT\u201d.&nbsp; 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&nbsp;straight line from the top\/back of your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, hips to collapse or pike, or neck to collapse.&nbsp;Your torso and hips should remain square to the floor. In terms of breathing, do what works and feels best for you.&nbsp; Get The Ultimate Push-Up Program. Followed by people of all genders in over 67 countries worldwide. 240 pages in length. For &#8220;experienced beginners&#8221; to advanced trainees, and also coaches.&nbsp; LEARN MORE #4) Concentric Only Push-Ups This exercise helps you learn how to master the concentric portion of the push-up. Coaching Tips:\u2063 &nbsp;\u2063Get into the bottom position of a push-up, but so your forehead, torso and lower body are in full contact with the floor.\u2063 &nbsp;\u2063While 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.\u2063 &nbsp;\u2063Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between.\u2063 &nbsp;\u2063Position your hands so they are shoulder width apart or slightly wider. \u2063 &nbsp;\u2063Your 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 \u201carrow,\u201d not a \u201cT\u201d.\u2063 &nbsp;\u2063Your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands\/wrists. \u2063 &nbsp;\u2063Before 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.\u2063 &nbsp;\u2063Now press your body away from the floor, and to the top position of the push-up.\u2063 &nbsp;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.\u2063 &nbsp;\u2063Exhale after you have pressed away from the floor and as your body is approaching the top position of the push-up.\u2063 In the top position, your shoulders, elbows and wrists should be in a relatively stacked position.\u2063 From the top position,&nbsp;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. &nbsp;For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, hips to collapse or pike, or neck to collapse.\u2063 In terms of breathing, do what works and feels best for you. #5) Plate Slides From Plank This exercise improves shoulder and scapular controlled mobility (and stability on the planted side), lumbo-pelvic stability, and wrist stability. 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 neutral alignment. &nbsp; 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.&nbsp; Your shoulders, elbows and wrists should be in a stacked position.&nbsp; Place a dumbbell\/kettlebell, weight plate, etc on one side of your body and so it just outside of your shoulder.&nbsp; Your weight should be evenly distributed throughout your full hand and fingers,&#8230;<\/p>\n","protected":false},"author":1,"featured_media":3814,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18,633,110],"tags":[60,118,59,119,183,271,326,325,173,409,408,516,237,400,396,315,313,479,668,669,688,667,316,273,310,312,311,275,274,314,196,379,162,378,377,694,693,470,298,692,691,641,671,670,615,616,642,672],"class_list":["post-3801","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workouts","category-push-ups","category-upper-body-exercises","tag-bodyweight-exercises","tag-bodyweight-fitness","tag-bodyweight-training","tag-bodyweight-workouts","tag-core-exercises","tag-core-stability","tag-core-stability-exercises","tag-core-stability-training","tag-core-training","tag-core-training-for-men","tag-core-training-for-women","tag-core-workout","tag-core-workouts","tag-core-workouts-for-men","tag-core-workouts-for-women","tag-good-push-up-form","tag-hands-elevated-push-ups","tag-home-workout","tag-home-workout-for-men","tag-home-workout-for-women","tag-home-workout-program","tag-home-workouts","tag-how-to-do-a-push-up","tag-how-to-do-push-ups","tag-how-to-perform-push-ups","tag-kneeling-push-ups","tag-proper-push-up-form","tag-push-up-progression","tag-push-up-regression","tag-push-up-regressions","tag-push-up-training","tag-push-up-workouts","tag-push-ups","tag-push-ups-for-men","tag-push-ups-for-women","tag-russian-pushup","tag-russian-pushups","tag-shoulder-mobility","tag-shoulder-stability","tag-superman-pushup","tag-superman-pushups","tag-the-ultimate-push-up-program","tag-train-at-home","tag-train-from-home","tag-triceps-exercises","tag-triceps-workout","tag-ultimate-push-ups","tag-workout-at-home","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Excel At Push-Ups With These 5 Exercises - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"Push-ups are an exercise that many people of all fitness levels and abilities struggle to excel at. 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