Welcome back to Tune-Up Tuesday. Today's episode covers some tips and tricks to improve your push-up technique and strength.
The push-up is one of my favorite exercises, as it blends upper body strength, mobility and core stability to display perfect technique.
The problem is it is one of the most butchered exercises I see.
There are 2 common weaknesses during the push-up, which leads to break down in technique. They include lack of core stability and decreased pushing strength.
The key to a good push-up is to create movement only from the shoulders and elbows, not the spine. Learning to maintain a plank position without arching your back at any point is the key to a strong, powerful push-up. If you need a refresher on the plank, you can read about it here. Let's save the sagging hips for busting out the worm on the dance floor.
When you're able to keep your hips from rising or sagging during the push-up, you will quickly notice how much harder the exercise gets. This is because now you are forced to press more of your body weight.
Here is a progression of exercises from easiest to hardest that will allow you to build the "perfect push-up":
- The KB Pull-Over
- Plank on Stability Ball
- Stability Ball Body Saws or Stir the Pot
- Elevated Push-up or Push-ups on knees with neutral spine
- Push-ups from the floor with neutral spine
When following this progression we are teaching you how to find the position with the Pull-over, how to build stability around that spine position and then add it to the push-up to tie it all together.
Give these tips a try and if you have any comments, questions and concerns leave them in the comments section below.
Move Well, Stay Strong.