Elite Physique The New Science of Building a Better Body

Push-Up
A push-up has been a mainstay in athletic and military circles for eons. Unlike a standard
barbell bench press, the push-up allows your shoulder blades to move freely, which
reduces strain on the shoulder joints and increases muscle activation throughout the
shoulder complex. Another benefit of a push-up over a bench press is that the anterior
core has to work much harder to maintain rigidity from neck to ankles.
HOW TO DO IT
HORIZONTAL PUSH
1. Place your hands on the floor slightly wider than your shoulders, arms extended,
feet about hip-width apart, and body aligned from neck to ankles (see figure a).
2. Bend your elbows and lower your body as one unit until your chest is near the
floor (see figure b).
3. Push back up and repeat.
a
b
ADVANTAGES
• The push-up allows the shoulder blades to move freely, making it more jointfriendly
than a bench press.
• It requires high levels of muscle activation in the anterior core.
COACHING CUE
To progress this exercise, use a long resistance band. Stretch it across your upper
back, and loop each end around your palms (see figure c).
c
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