Enter the Push Up

Push Ups are under rated.

I could leave this post there and you’d have as much as you need to know.

But lets expand.

You know how the plank gets touted as a great core exercise? Well imagine if you added some movement to the plank?

There’s a stack of ways to do this, I’ll probably cover them in future blog posts, maybe even a pdf download… But the most basic would be simply to lower towards the floor and back up while maintaining position.

This is often called a “Push Up”, some time, “Press Up”

But it’s not just a core training drill, although that’s most people’s limiting factor when starting on the exercise. It’s also great for the shoulder joint.

When done with good form.

And by that I mean adhering to the following technique points:

  1. Start in a good plank position, pelvis tucked under (posterior pelvic tilt), chin tucked in

  2. The hands should be directly below the shoulders

  3. This means the arms are vertical

  4. Rotate the pit of the elbow forwards, or the point backwards.

  5. As you lower towards the floor, the elbows stay close to the sides, they can flare out as far as 45 degrees, but no more.

  6. The hip stays tucked under.

  7. Lower under control, move deliberately

  8. Keep the chin tucked, do NOT allow the shoulders to raise up towards the ears.

  9. Press out powerfully, but don’t lose form.

  10. Stop the set when form deteriorates.

There’s more to push ups than you’d think!

Using my "plank-o-meter" to check form

Good Start position, using my “plank-o-meter” to check form


Forward head posture Scapular winging out Low back collapsing

Bad Start Position: – Forward head posture -Scapular winging out -Low back collapsing