Push-up Progression - From Beginner to Advanced
A Step-by-Step Guide to Improve Your Horizontal Pushing Strength
Push-ups are a staple in many fitness routines, celebrated for their ability to target multiple muscle groups and build functional strength without the need for any equipment. However, not everyone can perform a standard push-up from the get-go, and even those who can often seek ways to increase the challenge and diversify their workouts. This article will guide you through a systematic push-up progression, ensuring you build strength safely and effectively.
Knee Push-up
Purpose: The knee push-up is a foundational exercise designed to build upper body strength, primarily targeting the chest, shoulders, and triceps. It's an excellent starting point for those new to push-ups or those working on improving their upper body strength.
Setup Position:
Lay flat on the ground.
Place hands just wider than shoulder width and slightly below the shoulders.
Push up onto the knees to achieve the starting position.
Ensure a straight body line from the knees to the head.
Engage in a posterior pelvic tilt by tucking the pelvis under and squeezing the glutes.
Tuck the stomach in, maintain an upright posture, and keep the chest out.
Execution (Technique):
Bend the elbows to lower the body.
Stay a few inches off the ground at the bottom of the movement.
Maintain a straight body line and posterior pelvic tilt throughout the movement.
Keep the head tall and look downwards.
Common Mistakes:
Loss of Straight Line:
Hips moving backward during the movement.
Hips dropping too far forward.
Head Position:
Dropping the head and scrunching up the back during the movement.
Pelvic Position:
Losing the posterior pelvic tilt and arching the lower back.
Progression Criteria:
To progress from the knee push-up to a more challenging variation, one should be able to perform multiple sets of knee press-ups with perfect form.
Consistency in maintaining the posterior pelvic tilt and a straight body line is crucial.
Once an individual can comfortably perform about 20-25 knee push-ups with proper technique, they might consider transitioning to standard push-ups or other advanced variations.
Standard Push-up
Purpose: The standard push-up is a fundamental bodyweight exercise that targets the chest, shoulders, triceps, and core. It serves as a benchmark for upper body strength and endurance.
Body Position:
Push-ups are not just about the shoulders, triceps, and chest. Many neglect the core, hips, and legs.
Avoid arching the back or sagging the hips. Maintain a straight line from head to heels.
Engage the core by performing a posterior pelvic tilt (turning the pelvis backward) and squeezing the glutes. This not only ensures proper form but also makes the movement more challenging and effective.
Arm Position:
The exact position of the arms can vary, but for a standard push-up, the wrists should be almost vertically below the shoulders.
Avoid flaring the elbows out to the sides as this can create excessive tension in the shoulders and potentially lead to injuries.
The closer the arms are to the body, the more the elbows point backward. The wider the arms, the more the elbows move away from the body, but they should still point more backward than to the sides.
Range of Motion:
Ensure full range of motion. This means going all the way up and all the way down.
Keep the body straight. Avoid reducing the range of motion by jutting the head forward or dropping the hips.
Scapular Movement:
Often overlooked, the movement of the shoulder blades (scapulae) is crucial in a push-up.
As you lower yourself, the shoulder blades should come closer together. As you push up, they should move apart.
Ensure the shoulder blades are pushed downward and not upward.
There's a difference between passive and active scapular movement. If your scapular muscles are weak, the shoulder blades might come together passively due to the inability to hold the body against gravity. This is especially noticeable in the upper part of the movement. When descending, maintain tension and ensure an active movement of the shoulder blades. Avoid collapsing into the form.
Progression Criteria: Before progressing to more advanced push-up variations, ensure:
You can maintain proper form throughout the movement.
You can perform a set number of standard push-ups with a full range of motion (e.g., 20-25 reps) without compromising technique.
You feel confident in your scapular control and core engagement.
Remember, always prioritize quality over quantity. Even if the number of repetitions you can perform decreases when focusing on proper technique, the benefits in terms of strength development and injury prevention are well worth it.
Diamond Push-up
Purpose: Diamond push-ups are particularly effective for targeting the triceps and the inner portion of the chest. They also challenge shoulder stability due to the close hand position.
Technique:
Hand Position: Begin in a plank position, but instead of placing your hands shoulder-width apart, bring them together directly under your chest. Your thumbs and index fingers should touch, forming a diamond or triangle shape.
Body Alignment: Just like the standard push-up, maintain a straight line from your head to your heels. Engage your core and perform a posterior pelvic tilt to prevent your lower back from sagging.
Elbow Movement: As you lower your body, your elbows will naturally flare out slightly to the sides. However, try to keep them relatively close to your body to maximize tricep engagement.
Range of Motion: Lower yourself until your chest nearly touches your hands, then push back up to the starting position. Ensure you're moving through a full range of motion.
Scapular Movement: Allow your shoulder blades to come together as you descend and push them apart as you ascend.
Progression Criteria: Before incorporating diamond push-ups into your routine or progressing to even more advanced variations:
Ensure you can maintain the correct hand position and body alignment throughout the movement.
Aim to perform a set number of reps (e.g., 10-15) with proper form.
Remember, the closer hand position can place additional stress on the wrists, so it's essential to ensure proper form and gradually build up to this exercise. If you experience wrist discomfort, consider using push-up bars or dumbbells to alleviate some of the pressure.
Decline Push-up
Purpose: Decline push-ups target the upper pectoral muscles more intensely than the standard push-up. The elevated position also engages the deltoids (shoulder muscles) to a greater degree, making it a comprehensive upper-body exercise.
Technique:
Setup: Position yourself in front of a stable elevated surface, such as a bench, step, or box. Place your hands on the ground at shoulder-width apart and your feet on the elevated surface.
Body Alignment: Maintain a straight line from your head to your heels. Engage your core and ensure a posterior pelvic tilt to prevent any arch in the lower back.
Elbow Movement: As you lower your body towards the ground, keep your elbows at a 45-degree angle to your body. This position helps protect the shoulders and maximizes chest engagement.
Range of Motion: Descend until your chest is just above the ground, then push through your palms, extending your arms and returning to the starting position.
Scapular Movement: As with other push-up variations, allow your shoulder blades to retract (come together) as you lower and protract (spread apart) as you push up.
Progression Criteria: Before progressing to decline push-ups:
Ensure you have a strong foundation with standard push-ups and can maintain proper form throughout the movement.
Aim to perform a set number of reps (e.g., 10-15) with proper form on a lower elevation before increasing the height.
As you become more proficient, you can increase the elevation to further challenge yourself but always prioritize form over height.
Safety tip: Ensure the elevated surface is stable and won't move during the exercise. If you're new to decline push-ups, start with a lower elevation and gradually increase as your strength and confidence grow.
Pseudo Planche Push-up
Purpose: This advanced push-up variation not only targets the chest and shoulders but also emphasizes the serratus anterior, enhancing scapular stability. This push-up variation is crucial for those working towards mastering the planche and enhancing their handstand push-ups by developing protraction strength
Technique:
Hand Positioning: Place your hands on the ground with fingers slightly turned outwards. This positioning helps in engaging the right muscles.
Lean Forward: Initiate the movement by leaning forward. This forward lean is essential but should not be excessive.
Elbow Position: Unlike traditional push-ups, your elbows should be clear from the body, not tucked in. This positioning is challenging but targets the desired muscles effectively.
Scapular Movement: Emphasize protraction throughout the exercise. Push the shoulder blades apart at the top and avoid letting them pinch together.
Hips Alignment: Your hips should remain low and aligned with the rest of your body. Avoid letting them pike upwards.
Depth: Go through a full range of motion, descending until your hips are just above the ground.
Pause: At the top of the movement, hold for two seconds to ensure stability and maximize muscle engagement.
Progression Criteria:
Consistent Form: All repetitions within a set should maintain consistent form and quality.
Maintain Protraction: If you're unable to keep the shoulder blades apart (protracted), it's a sign to adjust and refocus on this aspect.
Hip Position: If your hips start to rise or sag, it's an indicator to refine your technique.
Repetition Quality: Aim for sets where each repetition is performed with the same quality. If the form deteriorates, consider ending the set.
Additional Tips:
Start with a slight forward lean and gradually increase the lean as your strength and technique improve.
Engage the chest more by squeezing the floor or using parallettes.
Focus on lowering the hips, not just bending the arms.
Always keep the shoulders depressed (down) throughout the movement to avoid shrugging.
Safety tip: Always warm up the wrists thoroughly before attempting this exercise, given the increased strain from the hand positioning and forward lean. If you experience wrist discomfort, consider using push-up bars or parallettes to alleviate some of the pressure.
Additional Tips for Success
Form First: Always prioritize form over quantity. Proper form ensures you're targeting the right muscles and reduces the risk of injury.
Consistency is Key: Like any exercise, consistency in practice will yield the best results. Aim to incorporate push-ups into your routine multiple times a week.
Supplementary Exercises: If you find a particular progression challenging, consider adding supplementary exercises to strengthen weak areas. For instance, tricep dips can help with diamond push-ups, while plank holds can improve core strength for all push-up variations.
Rest and Recovery: Muscles grow and repair during rest, not during the workout. Ensure you're allowing adequate recovery time between sessions.