Elevating the Push-Up
Wednesday, May 6, 2015 at 12:00AM
Here is our second installment in our "Correcting Common Errors With the Push-Up" series! In this video, I discuss two easy ways to modify push-ups for someone who is on the verge or getting their strict push-ups but not quite there yet.
Elevated Push-Ups
If possible, use an adjustable rack so that the athlete can quantify their progress and adjust over time (lowering as they get stronger). Also, for new athletes, set them up at the bottom of the push-up with their sternum on the horizontal support so they can walk their feet out to the exact point they'll need to be at. Often people arbitrarily set up their feet on elevated push-ups and end up incorrectly aligned as they initiate their descent.
Banded Push-Ups
Setting up a jump stretch band just below their anterior superior iliac spine (ASIS) allows them to scale how much force they need to produce in order to move through a full range-of-motion. This is also great for people who struggle with the bottom few inches—where more of their body weight is being shifted toward their arms—because as they descend, the band is stretching out, creating more tension and thus more support as they descend.
Reader Comments (2)
Hi David!
Liz from Crossfit NOLA here. We use both elevated push-ups and banded push-ups. I find that it works for us to elevate with hands on boxes (same boxes we used for box jumps), and that gives another easy way to track progress (ie, did you use 30", 24", etc). What would lead you to recommend knee push-ups over elevated push-ups? Thanks!
Liz
Hi Liz!!!
I agree that if you've got enough boxes and the top edges are long enough to accommodate proper hand width they would be preferable to knee push-ups but sometimes its just not the most practical solution for big classes. Thanks for reading/commenting!