Even to the most seasoned athlete , the push-up is never easy
3 . Move between protraction and retraction of the scapulae to create the scapula push-up . Aim for 10-15 repetitions . To make the scapula push-up easier , work with knees directly under hips . To make it more difficult , work on the toes .
Putting it together : The full push-up
In a push-up , the scapula protraction is easy to feel on the concentric phase ( pushing up away from the floor ), as there is tension through the closed chain of the hands , wrists , arms , shoulders and scapulae pushing AWAY from the floor in order to bring the bodyweight up through space .
At the top of the concentric phase , there is good feedback for scapulae protraction .
However , in the push-up ’ s eccentric phase ( lowering the bodyweight down to the floor ), as the elbow bends and the feeling of push weakens , it is much harder to maintain scapulae protraction .
Intuition suggests that the scapulae should retract ( come towards each other ) as the body lowers .
As the body lowers and the elbows bend , it becomes harder to maintain the feeling of scapulae protraction .
The bottom of the push-up , at full elbow flexion , is the hardest point of the movement to generate scapulae protraction .
Herein lies the true pushing strength challenge of the push-up : to maintain the sensation of pushing the body away from the floor even in the eccentric phase down .
Achieving this requires building strength in loaded scapulae protraction , wrists and hands , and maintaining the core ( active tension ) line of the body .
Even to the most seasoned athlete , the push-up is never easy . With its limitless ways to perfect and progress , it is a fundamental pattern that deserves pride of place in all of our strength training programs .
Stephanie Glickman Stephanie has been teaching fitness for 20 year s and Pilates since 2003 . In 2006 , she established Armature ( Melbourne , Australia ), a studio dedicated to both Pilates and strength training . She is certified through Stott Pilates , Breathe Education , Pilates ITC , Polestar and the APMA . A former Stott Pilates and Breathe Education instructor trainer , she regularly presents nationally across fitness and Pilates platforms . She is also a recreational Olympic weightlifter and the dance critic of the Herald Sun .
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