Tips for push-ups - 30 Day Push-Up Challenge

1. The Push Up -  Set Up

Many people struggle with the push-up simply because they don’t set up in a good position. The set-up is critical because if you enter the execution of the exercise with poor positioning, it will make it nearly impossible to perform it safely and correctly.

2.Hand Width:   Start on all fours in a quadruped position with the hands just outside shoulder width. Most people start with their hands too narrow, which results in placing too much stress on the anterior compartment of the shoulder.

3.Shoulder Tension:   Next, while still in the quadruped (knees) position, create tension in the shoulder girdle by rotating the shoulders into external rotation, keeping the hands fixed and fingers spread on the floor. This should create tension in the lats, stabilizing the scapula for pressing.

4.Feet Positioning: 

Extend the legs back into the high push-up plank positioning. Be sure to bring the feet together so that you can create tension, squeezing both the adductors and glutes. Creating tension between the legs will help you brace more effectively in your core. You can assist this by squeezing or pushing your knees together.

5.Pull Yourself to The Floor:

We learned how to create tension during the set-up and we want to keep that tension throughout the entire exercise.  Pull yourself slowly to the floor rather than letting yourself relax and fall to the floor. Remember to screw your hands into the floor like you did during the set-up to keep tension in the lats and shoulders.

6.Create an Arrow:   One of the biggest mistakes people make while executing the push-up is elbow positioning.  The proper position should create an “arrow head” shape if you draw a line from the client’s elbows up to their head.

Take these tips and lets see how many push-ups you can do from July 1st - 30th