Push Up Progression

How to do a proper push up.
Richelle King
July 23, 2021

Aah the push up. I can not tell you how many athletes come through my doors unable to do a "proper" push up.

What is a "proper" push up? Well my friends get ready to learn.

According to healthline.com, "Traditional push ups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Push ups are a fast and effective exercise for building strength."
Long story short a "proper" push up is one that is done with proper form.

Coach Anna says it best when describing how to do a "proper" push up.

"The push-up is a center mass movement, meaning the core and butt move as one. Squeeze the butt and suck in the belly button. Keep the arms close to the body to utilize the back muscles, not just isolating the arms. Elbows in, no chicken wings. Chest and thighs touch the ground. This can also be done from the knees or a box."

Improving your push up form will guarantee you improve your bench press. Keeping arms parallel to the torso is a requirement for both movements (this is the area of the push up that so many have a hard time with). You will also strengthen your core and core strength is key for ALL movements inside and out of the gym.

Remember proper form is key to improving overall fitness. Without it you run the risk of injury as well as your lifts won't improve.

Stay healthy and make good choices!

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