Give new meaning to the phrase
“Drop and give me 20”
FROM PE LESSONS TO THE ROYAL MARINES, the push-up is a fitness staple.
Often glossed over in favour of more glamorous movements,
it is a fundamental skill that can develop highly transferrable
functional strength. What’s more, it’s the foundation for
loads of variations. From switching your hand positioning to ring pushups,
plyometric push-ups and
handstandpush-ups,
this bodyweight movement can develop stability and strength that crosses over to other pressing exercises such as the bench press, overhead press, the jerk and dips.
Follow our step-by-step guide to nail the perfect push-up.
I-BEGIN Starting in a plank position, with your hands just underneath your shoulders, spread your fingers with your index fingers pointing straight ahead and your thumbs pointing inwards. With your hands planted and arms completely extended, rotate your elbows externally (as if you were screwing in a light bulb). This creates torque in the shoulder to maximise muscle recruitment.
II-THE PLANK Tighten your abs and glutes, maintaining a neutral spine with your head, neck, spine, hips, and ankles all in line. Look at your hands. Think of your body as a unit with multiple segments—you want to remain connected as one solid system and don’t want any breaks in the chain. Stack your elbows over your wrists, lining up each shoulder over your knuckles.
III-THE LOWER Leading with the shoulder, and then the elbow, slowly lower your chest to the ground, maintaining stability and control throughout the entire range of motion. Keep your elbows in tight to prevent them from flaring outwards over your wrists. Your chest should be the first thing that makes contact with the ground.
IV-THE PUSH AND LOCK-OUT Maintaining tension in your core, press away from the floor, keeping your elbows close to your body. Throughout the entire push, your head, neck, spine, hips, and ankles should remain aligned. Avoid
over-arching your lower back. Keep pushing into the ground until your elbows reach full extension.
