Quick post today, guys!
Pushups are an awesome exercise. When done correctly, you get a lot of bang-for-your-buck in one seemingly simple movement. At first glance, the push-up works the pectorals (chest), deltoids (shoulders), and triceps. But it also requires a great deal of activation in both your anterior and posterior aspects of your "core", as well as strengthening the scapular stabilizers and rotator cuff. Here's a clip of strength coach Eric Cressey showing proper technique:
At the bottom portion of the lift, you should think about bring your shoulder blades together and down (don't shrug). At the top, think about pushing yourself as far away from the floor as possible and spreading your shoulder blades at the top. This is one of the big differences from the push-up and the bench press. In the bench press, your shoulder blades should be locked together and depressed throughout the entire lift. By pushing your shoulder blades apart in a push-up, you activate and strengthen a muscle called the Serratus Anterior - an often neglected muscle that is crucial for long-term shoulder health. Thus, it is extremely important to make sure you include push-ups into your programs.
The elbows are tucked to about a 45 degree angle from you the sides of your body, and make sure your body is rigid (glutes tight, abs tight, knees locked out).
Push-ups from the floor can be made easier by pushing yourself away on an elevated surface (bed, chair, bench, smith machine). They can also be made harder (elevating your feet, placing your hands on unstable objects, or a one-arm push-up). The same rules apply to all variations, though.
Train Hard,
Jason
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Thanks, I never knew that the shoulder blades are meant to stay locked and depressed during a bench press. Now that I think of it, I think I've always done that simply for stability on the bench, but it wasn't something I knew should be a goal.
ReplyDeleteFor the record, there are a few yoga poses (forearm plank and high plank among them) in which the teachers encourage the shoulder blades to be spread. Those also work the serratus anterior, though in a more isometric way, so it's possible that someone with a regular yoga practice has less need of standard push-ups. Not sure though -- I do both. :)
That's great insight! Those isometric holds definitely do get after the Serratus. However,progressive loading is key. So in order to improve strength and endurance in the muscle, one would have to perform the hold fro longer periods of time. This becomes slightly impractical - I wouldn't really recommend a 5 minute plank. The only other option would be to gain more weight with each successive class!
ReplyDeleteI also like the dynamic aspect of pushups as well. Most people do not know how to properly use their shoulder blades (retract, protract, depress, etc.), and a well-performed pushup is excellent in grooving that scapulo-humeral rhythym. Couple that with anterior and posterior core stability, and the seemingly endless variations and progressions - you have a pretty useful and "functional" exercise!
Thanks for the comment! Hope to hear from you soon.