Perfecting Your Push-up

On paper, the push-up seems like a very simple exercise. Surely we've perfected it after all of those years of high school gym class, right? Truth be told, I see a lot of people who execute this exercise incorrectly and inefficiently.

While it may seem self-explanatory, there are actually a lot of little nuances to executing a correct push-
up that many people do not realize. This movement is truly underrated, in that it requires a lot more shoulder strength and core stability than we may think at first glance. While watching someone perform a push-up, I can pinpoint just where their weaknesses are. If someone has a limited range of motion, unstable or weak shoulders, or poor core control, it will be apparent after just a few repetitions.

What does the perfect push-up look like? Here are a few cues:

1. Start with your palms a little wider than shoulder width and fingers spread
2. Rotate your elbows so that your biceps are facing forward
3. Squeeze your butt and tighten your core
4. Lower your body until your chest touches the ground
5. Keep your elbows at a 45 degree angle (do not let your elbows cave inward)
6. Make sure your shoulders do not collapse
7. Fully extend your elbows at the top

As always, we want a full range of motion. If you do not have the strength to do a push-up, use your knees. It is better to use a full range of motion on your knees than try to attempt a partial range of motion without them. There is no need to move quickly here--in fact, push-ups are harder if you do them at a slow and controlled pace.

Once you have mastered the standard push-up, you can move on to more advanced variations: pike push-ups (in which your legs are elevated), handstand push-ups (against a wall or freestanding if you feel so daring), one-handed push-ups, clapping push-ups, one-legged push-ups, diamond push-ups, etc. I could go on and on. There are a seemingly infinite number of push-up progressions, so you will never get bored with them!

The push-up is truly unparralled in developing strong shoulders and solid core control. This fundamental gymnastics movement is a great exercise and provides no equipment but yields superior results. Personally, I like to do 20 push-ups every morning when I wake up, and maybe another 20 before I go to bed! Give that a try. You may choose to start with fewer or more repetitions depending on your level of strength. Enjoy!