There are multiple ways we can increase our capacity to push an object.
When people think of a beginner pushing movement they often think of the push-up:
There’s nothing wrong with the push-up. I actually think it’s one of the more underrated moves a person can do. But for a person who is brand new to the gym there are other ways to start pushing and progress on from there. When you’re working with body-weight you can modify your base of support and/or your angle to progress it. The push-up has you horizontal to the ground, which actually makes it fairly tough for a new person on the scale of progression.
Instead of altering your base of support by performing it on your knees, try this:
If you struggle with a push-up you can make it a little easier by changing your angle. Pull your shoulder blades down and tuck your elbows. Tuck your pelvis in under your hips and squeeze your butt. You can do this move at home on any elevated surface like a counter top or a couch. The lower the surface the harder the move becomes. Another advantage to the elevated press is it will save your wrists a little by not forcing them into full flexion. If you’ve tried push-ups but really struggle due to wrist pain the elevated press is a nice option.
Using the elevated press allows you to align your spine. This is trickier in a push-up from the knees.
When you’ve gotten good at the elevated press (and you can even perform a good set of push-ups) the last part of the progression scale is to elevate your feet:
Obviously this is the most challenging variant of the elevated press since the base of support and angle have changed.
Try the elevated press in lieu of push-ups.
I think there are more advantages to be had than using the standard push-up.
Next up I’ll be having a look at options in the pull pattern.
Have a great week guys.