More than just an exercise

Why do I like the push up so much? Well here are some of the many benefits you get from the push up.

You can draw some stability from the floor in using our hand print

It Creates Compression for the shoulder joint which when aligned has a reflex rotator cuff stabilizing effect.

Challenging trunk stability and anterior core function

Challenging spine alignment, cervical posture

Requires hip extension pelvic control

Requires scapular motion with control (shoulder blade gliding on ribs) Not winging off the ribs.

The push up requires a full body contribution, controlling body through space resisting gravity.

The other benefit is it’s a very versatile exercise.

Once you have progressed to preforming push ups with good technique you won’t need to do planks in your training.

While the push up is often used as a strength exercise for the chest and arms, it demands the strength of the core, hips and hands. It also requires flexibility in the wrists, stability in the shoulders, plus endurance, breathing, coordination and even awareness of where you are in space. When you take all of this into consideration you realize it’s not a simple exercise but relatively complex exercise when done properly.

The flip side to this is if you preform the push up with poor technique you will forfeit most of if not all of these benefits.

As what I see in a lot of training programs and circuit style, group, boot camp style training is the push up being butchered and miss used which not only minimizes results but also increases micro trauma and stress to connective tissue and joint structures. In turn this has a negative effect on the nervous system as well.

This is why I believe technical proficiency is a must! When doing the push up to get the maximum benefits from this fantastic exercise, the focus shouldn’t be on how many you do but rather how well you do them.

 

If you don’t have the requisite strength or struggle doing push ups you should start making sure you have the requisite mobility then with a static holding position usually on an incline to learn how to hold optimal posture with good breathing patterns then progress to static holds on the floor and start your push ups on an incline and master it there before moving on.

Push pus done correctly

AlKavadloPush-up

 

Push ups done poorly !

push ups done poorly

 

 

Starts here incline push up holds start 10 seconds and work up to 30 seconds then gradually decrease incline till your on the floor, take note of her alignment from the top of her head to the bottom of her feet learn how to hold alignment and resist gravity before you start your push up pattern.

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