In our blog series #team asks. #coach answers. we’re dedicating this entry to the push-up and our preferred scaling option – the box push-up – in comparison to knee push-ups.
Before discussing scaling options, let’s outline the starting and ending positions of the push-up.
Much like in a pull-up, we aim for a hollow-body position. The feet stay together at the back; all joints from shoulder to elbow to wrist align directly on top of each other. External rotation is achieved at the shoulder joint by rotating the elbows forward – this optimally positions the shoulder and prevents tendon irritation. External rotation increases the space between the upper arm head and the shoulder socket (subacromial space). The latissimus is activated, helping pull the upper arm head downward within the socket.
The shoulder blade position also plays a crucial role in safe movement: here, we create a protraction of the shoulder blade, essentially forming a “cat back.”
We also engage the core and glutes, which protect the lower back by preventing an “arched back.”
Then, we bring the body down in a “straight line” to the ground, maintaining core and glute tension. The hands are positioned beside the chest, and the elbows stay close to the body.
The arms should not be spread wide as if you have razors under your armpits (unhealthy for the shoulder). We pull the shoulders down, away from the ears (“shoulder depression”).
On our YouTube channel, we demonstrate the box push-up.