{"id":7388,"date":"2021-07-23T20:10:42","date_gmt":"2021-07-23T20:10:42","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=7388"},"modified":"2021-07-23T20:26:16","modified_gmt":"2021-07-23T20:26:16","slug":"learn-how-to-do-better-push-ups-with-these-5-exercises","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/learn-how-to-do-better-push-ups-with-these-5-exercises\/","title":{"rendered":"Learn How To Do Better Push-Ups With These 5 Exercises"},"content":{"rendered":"\n<p class=\"has-text-align-left\">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.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left\">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.\u00a0<\/p>\n\n\n\n<p class=\"has-text-align-left\">This week I shared 5 exercises that will help you excel at performing push-ups.<\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background has-normal-font-size\"><strong>#1) Hands Elevated Push-Ups \u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">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 close to 18 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.\u00a0<\/p>\n\n\n\n<p class=\"has-text-align-left\">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><\/ul>\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 a neutral position. \u00a0<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><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><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><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.\u00a0<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.\u00a0<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><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 spreading\/suctioning your full hands and fingers to the bench\/surface.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><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.\u00a0<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><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.\u00a0<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><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><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><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.\u00a0<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Once your upper arms are approximately parallel (or slightly closer) to the elevated surface, press up and return to the starting position.\u00a0<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><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.\u00a0<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><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><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><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, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, hips to collapse or pike, or neck to collapse. <\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background has-normal-font-size\"><strong>#2a) Eccentric Only Push-Ups <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise helps you learn the lowering 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 class=\"has-text-align-left\"><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.\u00a0Set 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.\u00a0\u00a0<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><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><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><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.\u00a0<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><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 spreading\/suctioning your full hands and fingers to the floor.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><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.\u00a0<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><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.\u00a0<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><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.\u00a0<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><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.\u00a0<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><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.\u00a0<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><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, your body should remain in a\u00a0straight 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.\u00a0<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.\u00a0<\/li><\/ul>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background has-normal-font-size\"><strong>#2b) Concentric Only Push-Ups \u2063<\/strong><\/p>\n\n\n\n<p>This exercise helps you learn the press-up 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>\u00a0\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><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00a0\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><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00a0\u2063Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between.\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00a0\u2063Position your hands so they are shoulder width apart or slightly wider. \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00a0\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><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00a0\u2063Your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands\/wrists. \u2063Pretend you are spreading\/suctioning your full hands and fingers to the floor.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00a0\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><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00a0\u2063Now press your body away from the floor, and to the top position of the push-up.\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00a0When 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><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00a0\u2063Exhale after you have pressed away from the floor and as your body is approaching the top position of the push-up.\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In the top position, your shoulders, elbows and wrists should be in a relatively stacked position.\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>From the top position,\u00a0touch your knees down to the floor, and return to the starting position.\u00a0<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><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00a0For 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.\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.\u00a0<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background has-normal-font-size\"><strong>#3) Hollow Body + Banded Retractions\/Protractions&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. \u2063 \u2063\u2063\u2063\u2063<\/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=\"Banded Pull-Aparts From Hollow Body\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Mn7MtXyJN1g?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: \u2063\u2063\u2063\u2063\u2063 <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Lie 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). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold a long resistance band in each hand. There should be resistance in the band for 100% of the exercise. \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Keep your neck in a neutral position, chin tucked, and tuck your ribs towards your hips (close the space in your midsection).\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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).<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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). \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063For the duration of the exercise, do not allow your shoulder blades to elevate, or shoulders to shrug. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><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<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\/07\/Push-Up-Program-Cover.jpg?resize=512%2C768&#038;ssl=1\" alt=\"\" class=\"wp-image-7412\" width=\"512\" height=\"768\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/Push-Up-Program-Cover.jpg?resize=683%2C1024&amp;ssl=1 683w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/Push-Up-Program-Cover.jpg?resize=200%2C300&amp;ssl=1 200w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/Push-Up-Program-Cover.jpg?resize=768%2C1152&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/Push-Up-Program-Cover.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-luminous-vivid-amber-background-color has-background\" style=\"font-size:18px\">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. Great for home AND gym workouts!<\/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-text-align-left has-pale-cyan-blue-background-color has-background has-normal-font-size\"><strong>#4) Scapula Protractions On Roller From Plank\u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves shoulder and scapular controlled mobility, lumbo-pelvic stability, and wrist stability.\u2063\u2063<\/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=\"Scapula Protractions On Roller From Plank\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/8LqMhd-v0S0?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>Get into a plank position from your hands and feet.&nbsp;\u2063Place one hand so it is on top of a foam roller.\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Your shoulder, elbow and wrist should be in a stacked position.\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Your 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.\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063In 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.\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Now 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.\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Once you reach the bottom position, press your body away from the roller, protract your shoulder blade and return to the top position.\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063You 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. \u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063For the duration of the exercise, do not allow your shoulder blades to elevate, or shoulders to shrug.&nbsp;<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063For 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. \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes.&nbsp;<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><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-text-align-left has-pale-cyan-blue-background-color has-background has-normal-font-size\"><strong>#5) Push-Ups With Band Resistance Around Wrists \u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">Many people are aware of the importance of \u201ctripod feet,\u201d but neglect what their hands are doing. Your hands will play a key role in your ability to perform push-ups.\u2063<\/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=\"Push-Ups With Band Around Wrists\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/lwlIXytNh7s?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>\u2063Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>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. \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Adding the band resistance will help you learn how to establish and maintain the proper hand positioning that is necessary during push-ups. \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063When 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. \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063With the feet, I often use the term \u201ctripod base.\u201d I want you to employ the same strategy with your hands. \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Really focus on pressing through your full hands and fingers, including the inside and outside portion of your hands. \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Pretend you are trying to spread your full hands and fingers to the floor (or elevated surface). \u2063<\/li><\/ul>\n\n\n\n<p>\u2063<\/p>\n\n\n\n<p>\u2063<\/p>\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. 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.&nbsp; 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.\u00a0 This week I shared 5 exercises that will help you excel at performing push-ups. #1) Hands Elevated Push-Ups \u2063 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 close to 18 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.\u00a0 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. \u00a0 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.\u00a0 At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.\u00a0 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.\u00a0 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.\u00a0 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.\u00a0 Once your upper arms are approximately parallel (or slightly closer) to the elevated surface, press up and return to the starting position.\u00a0 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.\u00a0 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.\u00a0Set 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.\u00a0\u00a0 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.\u00a0 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.\u00a0 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.\u00a0 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.\u00a0 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.\u00a0 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.\u00a0Please 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\u00a0straight 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.\u00a0 In terms of breathing, do what works and feels best for you.\u00a0 #2b) Concentric Only Push-Ups \u2063 This exercise helps you learn the press-up portion of the push-up. Coaching Tips:\u2063 \u00a0\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 \u00a0\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 \u00a0\u2063Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between.\u2063 \u00a0\u2063Position your hands so they are shoulder width apart or slightly wider. \u2063 \u00a0\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 \u00a0\u2063Your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands\/wrists. \u2063Pretend you are spreading\/suctioning your full hands and fingers to the floor. \u00a0\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 \u00a0\u2063Now press your body away from the floor, and to the top position of the push-up.\u2063 \u00a0When 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 \u00a0\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,\u00a0touch your knees down to the floor, and return to the starting position.\u00a0Please 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. \u00a0For 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.\u2063 In terms of breathing, do what works and feels best for you.\u00a0 #3) Hollow Body + Banded Retractions\/Protractions&nbsp; This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. \u2063 \u2063\u2063\u2063\u2063 Coaching Tips: \u2063\u2063\u2063\u2063\u2063 \u2063Lie 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. \u2063\u2063\u2063\u2063 \u2063Keep your neck in a neutral position, chin tucked, and tuck your ribs towards your hips (close the space in your midsection).\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063 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.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 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. \u2063 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). \u2063\u2063\u2063\u2063 \u2063\u2063For 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. \u2063 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. 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. Great for home AND gym workouts! LEARN MORE #4) Scapula Protractions On Roller From Plank\u2063 This exercise improves shoulder and scapular controlled mobility, lumbo-pelvic stability, and wrist stability.\u2063\u2063 Coaching Tips: Get into a plank position from your hands and feet.&nbsp;\u2063Place one hand so it is on top of a foam roller.\u2063\u2063 \u2063Your shoulder, elbow and wrist should be in a stacked position.\u2063 \u2063\u2063 \u2063Your weight should be evenly distributed throughout your full hand and fingers, not just 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This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Learn How To Do Better Push-Ups With These 5 Exercises -<\/title>\n<meta name=\"description\" content=\"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. This week I shared 5 exercises that will help you excel at performing push-ups.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/learn-how-to-do-better-push-ups-with-these-5-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Learn How To Do Better Push-Ups With These 5 Exercises -\" \/>\n<meta property=\"og:description\" content=\"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. This week I shared 5 exercises that will help you excel at performing push-ups.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/learn-how-to-do-better-push-ups-with-these-5-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-07-23T20:10:42+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-07-23T20:26:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_9207.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"485\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" 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