Life Of Game

05/09/2021

03/09/2021

💥Pushup Progression💥

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✅ Pushups are a staple movement in many of my clients/patients' programs, and for good reason!

💯 Not only does the pushup provide a solid horizontal push strengthening exercise for the upper body, but it works the anterior (front) core/trunk musculature, glutes (posterior/backward pelvic tilt), and allows the scapulae (shoulder blades) to move into abduction/protraction, a movement that is important to shoulder girdle health and is not trained during bench press variations as the shoulder blades are pinned back and down on the bench

📌 The closed chain (hands fixed to the floor while the body moves) nature of the exercise can also help train shoulder joint stability and may be easier to tolerate in many individuals suffering from shoulder pain

🚨 However, it's not always appropriate for everyone to just jump straight into a full bodyweight pushup on the ground

📌 Whether you're struggling to get your first full pushup, recovering from an injury, or just trying to add more horizontal pushing volume into your training, having some options that are less intense than a standard pushup can be very helpful

💯 Additionally, having a solid progression of a few of these variations can be helpful as warm up sets before performing working sets

🎥 Here I show a simple pushup progression that you can use with no equipment:

1️⃣ Elevated Hands - High
2️⃣ Elevated Hands - Lower
3️⃣ Standard Push-Up
4️⃣ Elevated Feet

✅ These exercises will increase in difficulty as you move down ⬇️ the list, so find the level that works best for you and start building up your pushup strength!

by .caleb.burgess
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