Why program push-ups for your clients?
The push-up is one of the best exercises for optimal conditioning
and strength. It is measurable and functional in its ability to integrate
body tension, deep and superficial core activation and upper body
strength. It can also be categorised as functional for daily living,
because it is the movement needed to lift yourself up in case of a fall
(think elderly population).
The push-up also has a number of other benefits: it requires no
equipment, can be done anywhere (making it a good ‘homework’
exercise for clients) and can be easily included as part of a challenge.
Compared to the bench press, the push-up allows you to gain better
control of the whole body, because it is a closed kinetic chain
exercise.
It is also a movement that allows for numerous variations: from
a change of grip or arm position, and beginner-inclined versions, to
the very advanced planche push-up in which the feet and legs are
elevated and the entire body weight lifted through the arms. There’s
a push-up variation for everyone and so much room for exercise
progressions that it need never get boring. As long as you cue it
well and give the correct variation to your clients, the push-up can
become one of the pillar movements of their training program.
As long as you cue it
well and give the correct
variation to your clients,
the push-up can become one
of the pillar movements of
their training program.
REFERENCES
1. Myers, Thomas. Anatomy Trains : Myofascial Meridians for Manual and
Movement Therapists. Elsevier Health Sciences, 2001
2. Kim, Min-Hee & Yoo, Won-gyu. Effects of Push-up Exercise with Hip
Adduction on the COP Deviation and the Serratus Anterior and L1 Paraspinal
Muscles. J Phys Ther Sci. 2013 Jul; 25(7): 783–784.
5 cues for good push-up form Guillaume Tual
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• ‘Gee’ is a Sydney-based movement and sport
conditioning specialist with over a decade’s industry
experience. As a personal trainer and Animal Flow
instructor, he is passionate about helping people move
away from pain and improve their overall health and
fitness through movement.
Engage all fingers to create an arch under the hand
Tuck the tailbone under and draw belly in
Squeeze legs in
Push the ground away
Drive shoulders away from armpits
NETWORK AUTUMN 2020 | 55