PRIORITIZING PUSH-UPS
Everyone wants to get better at push-ups. There is always room for a new PR (personal record), whether you’re trying to mod-up from your knees to your toes, or you’re trying to increase how many push-ups you can get in a row without breaking.
Over the course of six weeks, we’re challenging our Members to reach new PRs in push-ups. We’re excited to see our Members get stronger and prove what they’re capable of through every new milestone and achievement.
GETTING THE FORM DOWN
Push-ups primarily engage your chest, shoulders, and triceps, while also requiring core stability and balance. To help target these muscle groups and prevent injury, there are some non-negotiables when it comes to the 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, descend in a straight line and bring your chest all the way down to the floor. 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.
For a chest-dominant push-up, your elbows should be angled at roughly 45 degrees, and your chin should still be higher than your fingertips. For a tricep push-up, place your elbows along your side in a neutral position.
Matt Morris, VP of Fitness and Burn On Demand Trainer, breaks down the perfect push-up form in this step-by-step video.
Learn the difference between the chest and tricep push ups, the important role that your feet and toes play in your form, and how you can use dumbbells to level-up this exercise.
Do you want to dive even deeper into push-ups? We talk about perfecting the push-up exercise on the Burn Boot Camp Podcast. Listen to episode 431 to get our key tips and techniques so you can keep progressing in this movement.
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, moving to a steep incline, changing your 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.
As you continue to improve, it’s important to remember that reaching new PRs can take time. Continue to show up for yourself and track your progress so we can celebrate every milestone together.
PRACTICE WITH FORM UNIVERSITY
Did you know that you can 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 over 80 of our most common exercises. We also have an entire playlist dedicated to the exercises you track during each Training Cycle. The Form U: Training Cycles playlist on Burn On Demand provides expert tips to fire up key muscle groups, train smarter, avoid injuries, and push harder.
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.
