Push-ups…Yes You Should Do Them!

April 23, 2018

Fitness

Push-ups are one of those exercises that most people do… or at least try to do… if they are in any sort of basic fitness program at all. This is a good thing because push-ups are pretty much awesome for you… when performed properly. Here’s what makes them so awesome.

  • Trains Scapular Movement
  • Retraction at bottom (scaps come together)
  • Protraction at top (scaps separate)
  • Note: they also are a great tool for identifying weakness and immobility in the shoulder
  • Trains Core Strength
  • Requires core strength to prevent “sagging” your back
  • Note: they also helps identify a weak core
  • Strengthens Rotator Cuff, Chest, Shoulders
  • When performed properly it helps to strengthen the whole shoulder girdle
  • Note: if not performed properly they can injure your shoulder

In my very first sentence of this post I mentioned that pushups are done in most “basic” fitness programs. However, as strength training is becoming more and more of a “thing” and people are getting strong AF all over the place, sometimes the “basic” pushup isn’t utilized as much as it should be in more advance programming. I mean how often are you seeing your friends posting Instagram posts of them putting their chest to the deck? If pushups are easy for you, they are still a vital tool to program regularly. They are great to perform in warmups as well as adding in tempo work and isometric positional work to ensure strong position and stable shoulders.

Here’s my progression for pushups.

Straight Arm Plank: Perform for 1 minute with perfect mechanics before advancing.

Scap Push-up: Perform 10 with perfect mechanics before advancing to Elevated Pushups.

Elevated Push-up: Perform 5 with perfect mechanics before advancing to Push-ups.

Push-Up: Perform with perfect mechanics. Ultimately looking for sets of 15-20.

Once you establish proficiency in the push-up there are several variations where you get to start making it more interesting. But, remember that the basics are always the most important and should be performed on a regular basis, no matter what level you’re at.

Now, go start pushing (with complimentary horizontal pulling… next week’s post).

More Like This...

Food Stress Mess

November 27, 2019

Nutrition

Thanksgiving... a time to gather with friends and family, walk/run a Turkey Trot, eat scrumptious food, watch some football, play some games, partake in old traditions and make new ones. Also a time when we can get so far in our head about our food decisions that we create a stress mess. Let's approach our holiday meals with gratitude, compassion and confidence.

7 HEALTHY Ways to Eat Pumpkin

September 30, 2019

Nutrition

Even if the leaves aren’t changing where you are and the air isn’t cooling yet, there is most definitely pumpkin everything, everywhere… Pumpkin bars and pancakes and pies.

Moonlight Lassen Hike

September 15, 2019

Lifestyle

Two weeks ago I realized the harvest moon was coming up. But not just any harvest moon. Friday the 13th harvest moon. The first one since 2000 and the last one until 2049. In an effort to get the members of gym (and community) adventuring outside more, I saw this as a perfect opportunity.

Join My Community!

Sign up to my newsletter to receive health and wellness knowledge bombs, real-life adventure tactics and be a part of the tribe.

Don't Miss Out!