Standard Push-up

What is Standard Push-up:

Standard Push-up is a bodyweight horizontal pushing exercise working the shoulder adductors and elbow extensors, specifically the pectoralis major and triceps brachii. It involves assuming a high plank position and lowering your body by flexing your elbows and letting your body drop through gravity, then pushing back up.

Key Benefits:

  • Size and Strength: Works the pectoralis major and triceps, as well as the anterior deltoid, promoting muscle growth and strength improvement.
  • Joint Stability: Enhances shoulder, elbow, and wrist stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Strength: Improves shoulder adduction and flexion strength, elbow extension strength, and overall fitness, translating to improved performance in daily activities and sports.
  • Versatile and Scalable: This can be performed with or without added resistance and can be modified in terms of body positioning to adjust difficulty, making it adaptable for all fitness levels.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Incline Push-up: Performing the push-up in an inclined position with the hands elevated on a stable surface or platform, biasing the lower head of the pecs and decreasing the overall intensity of the movement, making it more appropriate for beginners.
  • Narrow Push-up: A push-up variation performed by placing the hands shoulder-width apart or narrow, biasing the triceps.
  • Wide Push-up: A push-up variation performed by placing the hands wider than shoulder-width apart, biasing the pec major.
  • Pike Push-up: A push-up variation primarily working the shoulder muscles, specifically the front and middle deltoids.
  • Weighted Standard Push-up: Increase the intensity by adding resistance with a weight vest or a backpack.

How to perform Standard Push-ups:

  • Starting Position: Begin in a high plank position with your hands slightly wider than shoulder-width apart. Maintain scapular depression and core engagement.
  • Execution: Initiate the movement by lowering your body towards the floor until your chest touches the ground, or at least close to it. Hold this position briefly, then push up back to the starting position.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position or as you descend.
  • Exhale: Exhale at the top/starting position.
  • Hand Position: From a pronated hand position, rotate your hand slightly outward to help reduce the strain on your wrists.
  • Scapular Engagement: Maintain scapular depression while allowing your scapula to protract at the top/starting position and retract at the bottom.
  • Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.
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    Additional Information:

    Ways to make it easier:

    • Focusings only on the Concentric or Eccentric phase
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - resistance bands, a partner, or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Increasing the Range of Motion - using a pair of paralletes or yoga block
    • Adding resistance - wearing weight vest or backpack
    • Progressing to a harder variation/exercise