PRIORITIZING PUSH-UPS
Push-ups primarily engage your chest (pectoralis major), shoulders (front deltoids), and triceps, while also requiring core stability and balance. Over the course of the month, we will progress and scale push-up variations inside our blue walls to build confidence in exercise and execution, with the form being the main driver. We’re excited to see our Members hit personal records in one of our most familiar exercises.
GETTING THE FORM DOWN
There are some non-negotiables as we dive deeper into push-ups, starting with prioritizing form. The optimal form in a baseline push-up begins in the high plank position centered around a neutral spine, with your hands placed directly underneath your shoulders. Your eyes should look down, and there should be a straight line from your head to your ankles and every joint in between. As you lower, descending in a straight line, bringing your chest all the way down to the floor, in this bottom position, your elbows should be angled at roughly 45 degrees, and your chin should still be higher than your fingertips. One of the most common issues we see in the gym is a broken plank and the chin not staying above the fingertips, which can cause shoulder pain and hinder progression.
PROGRESSING WITH PUSH-UPS
Speaking of progression, that may look different for each individual. Some Members may want to increase reps from 1 to 2 or 10 to 20 unbroken reps. Progression can also include increasing the range of motion from your knees or moving from a steep incline to your knees. Progress can always include things like tempo or completing more reps in a given time. Whatever progression looks like to you, take the time to appreciate everything your body can do and all the things it will do.
PRACTICE WITH FORM UNIVERSITY
Master your push-up form with Burn On Demand. One of our most popular Burn On Demand categories is Form University, where you can focus on correcting and perfecting your form in some of the most common exercises. Start your 7-day free trial or subscribe to Burn On Demand to enjoy Form University and over thirteen other categories in the Burn Boot Camp app. Learn more about Burn On Demand and the countless benefits of unlocking this premium content.
