Скачать или смотреть Perfect Your Push-Up With These 3 Fixes

Do you struggle with push-ups? You’re not alone. Today—with the help of ‪@Chris_Calisthenics‬ we're breaking down the 3 most common push-up mistakes and how to fix them fast. We’ll then discuss simple yet effective methods to progress your push-up strength. And Stick around to the end of this video because I’ll then give you a 12-week program you can follow to take your push-ups to the next level.

When the Shoulders rotate in and the elbows flare outward → your body is in a weak, unstable position which means less power and more strain on shoulder and elbow joints. The Fix? We need to learn how to create external rotation torque. Notice how your shoulders feel when you move your shoulders into external rotation. Now create that same sensation but keep your hands glued to the ground. That tightness in your shoulders is the feeling you want to create and maintain during your push up. Next depress your shoulder blades which means pull them down to your back pockets. Then protract - (push away from the ground).This three step process of depress, protract and external rotation torque will place your body in the best position to create strength and power.

Common Mistake #2: Having a Loose Core. The problem? Lack of core stiffness leads to energy leaks and poor alignment. The Fix? Brace your core by engaging your abs laterally (like you’re preparing for a punch from the side). Then think plank position. Stiffen your full body - hips need to be in line with shoulders THEN perform your push up.

The last common mistake is Letting Go of Scapular Depression This places the shoulder into a compromised position. The fix? Let your shoulder blades retract naturally on the way down BUT focus on keeping the scapula depressed the whole time. Practice this by pulling your shoulder blades down and then performing the push up motion while maintaining this feeling. Notice the difference in arm position in the bottom of the push up when the scapulas remain depressed

Once your setup and technique are dialed in, here are 3 ways to build push-up strength without resorting to endless reps. The first is to Increase the push-up Range of Motion by Elevating your hands with a stack of books, small boxes, or plates. This Allows your chest to sink lower than your hands. Doing so strengthens your pec major in a more lengthened position which is generally considered beneficial for muscle growth. We can also Slow Down the Tempo or pace of your push up. For example, performing a 3-second lowering phase and 5-second pause at the bottom is significantly more difficult compared to a regular tempo movement. This forces your muscles to stay under tension longer → which can be a key aspect to optimizing muscle growth and enhancing your technique capacity. Last we can increase the overall load of the movement by adding a weight. But how you do this makes all the difference. Grab a small plate (10-25lb). If you place it on your upper back, it will affect scapular movement – so slide it slightly lower so that the weight is on top of your mid/lower back. This is a Great way to overload the movement without sacrificing form.

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