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PERFECTING THE
PUSH-UP
There ’ s more to a push-up than meets the eye . Stephanie Glickman coaches us through the perfect push-up .
I n both life and strength training , the ‘ push ’ is a fundamental movement , with the push-up being one of the best pushing exercises ever ! No equipment required , push-ups are easily scalable and have infinite options to spice them up .
The push-up uses multiple joints , including wrist , elbow , scapulae and shoulder , as well as requiring active tension throughout the whole body . So , they are extremely functional to boot !
Isometric body line – active tension
Strength movements of all kinds require an active tension in the body line . Sometimes called core stability , core strength or centring – whatever its name , it ’ s a position of muscular tension around the whole torso . It involves intrinsic and global muscles of the anterior , posterior and lateral trunk . Active tension retains a tight relationship between the ribcage ( thoracic ) and the hips / pelvis , without a breaking of the spine line .
In Pilates it is often a ‘ neutral spine ’ position , one that maintains the lumbar in a gentle lordosis , but in bodyweight , gymnastics-based strength training , the active tension position can have a lengthened , slightly flexed lumbar spine . The slightly flexed spine increases the abdominal contraction and emphasises a protraction of the scapulae . 1 . In a back body line , or body hollow , the lower ribs maintain a connection to the front of the pelvis , and the lumbar spine is lengthened into the mat and slightly flexed ( see pic 1 ). 2 . Holding an isometric body line is a strength challenge . The straighter and lower the legs , the stronger it is . The further back the arms , the stronger it is . This is a foundation of a pushing movement , even though there is no load into pushing .
3 . Flip this isometric body line over to prone on the hands and it looks like a plank position . Now the hands are fixed , elbows are straight and it is possible to push away from the floor , creating a loaded tension on the scapulae protractors . The lower rib / pelvis connection remains intact .
4 . A plank is an active tension position . Push away from the floor , protract scapulae , lengthen the lumbar spine , contract glutes and abdominals . Thoracic spine may appear flexed ( see pic 2 ).
52 | NETWORK SUMMER 2021