{"id":9237,"date":"2022-07-14T10:50:57","date_gmt":"2022-07-14T10:50:57","guid":{"rendered":"https:\/\/www.fitpro.com\/blog\/?p=9237"},"modified":"2024-11-06T15:22:49","modified_gmt":"2024-11-06T15:22:49","slug":"perfecting-the-push-up","status":"publish","type":"post","link":"https:\/\/www.fitpro.com\/blog\/perfecting-the-push-up\/","title":{"rendered":"Perfecting the push-up \u2013 Pilates style"},"content":{"rendered":"

There\u2019s more to a push-up than meets the eye. Stephanie Glickman\u00a0coaches us through the perfect, Pilates-style push-up.<\/strong><\/h2>\n

In both life and strength training, the \u2018push\u2019 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.<\/p>\n

The push-up uses multiple joints, including\u00a0wrist, elbow, scapulae and shoulder, as well as requiring active tension throughout the whole body. So, they are extremely functional to boot!<\/p>\n

Push-up, Pilates style <\/strong><\/h3>\n

Even Joseph Pilates included the push-up as the final exercise of his matwork series.<\/p>\n

Beginning in a standing position, the head and spine roll down until the hands reach the floor. The hands then walk out to a plank position, ready to do a prescribed number of push-ups. The entire exercise then reverses back through to standing.<\/p>\n

In Pilates\u2019 version, the push-up is just one component of a choreographic series that starts and finishes in standing. Being the conclusion of the series, it brings the focus up off the mat, onto the feet and into upright posture. It challenges co-ordination, endurance and the ability to weight bear and locomote through the wrists, fingers and hands. It\u2019s multiple components also\u00a0have an element of \u2018flowing\u2019 movement, a\u00a0quality associated with Pilates exercises.<\/p>\n

Any variation of the Pilates push-up can be a great addition to a multi-level class. As long as someone can roll down and get into quadruped position, they can do the Pilates push-up.<\/p>\n

Let\u2019s zone in on the push-up itself and what\u2019s involved. In any version of a push-up, the bodyline, wrists, hands and scapulae (among other things) are crucial to condition and consider.<\/p>\n

Isometric body line \u2013 active tension<\/strong><\/h3>\n

Strength movements of all kinds require an active tension in the bodyline. Sometimes called core stability, core strength or centring \u2013 whatever its name, it\u2019s 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.<\/p>\n

In Pilates it is often a \u2018neutral spine\u2019 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.\u00a0<\/strong><\/p>\n

\"\"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.<\/p>\n

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.<\/p>\n

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.<\/p>\n

\"\"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.<\/p>\n

It is from this active tension\/plank position that a full push-up starts. Of course, it can be modified to the knees or to a quadruped position, but the concept of the isometric body line hold remains regardless. This active tension and sustained scapulae pushing\/protraction are crucial components of the push-up. Being able to hold this position also relies on placement and endurance of the wrists, hands and elbows.<\/p>\n

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Wrists and hands<\/strong><\/h3>\n

Wrists and hands are the end of the chain, so to speak, but they connect through fascia all the way up into the upper back and trunk. They are often a weak link for a push-up and many clients complain about painful wrists whenever they weight bear onto them.<\/p>\n

Mobilising\u00a0the finger tendons (which attach through to the wrist\/forearm muscles) and slowly acclimatising the hands to be able to tolerate load is a crucial and often under-practised activity.<\/p>\n

Let’s face it \u2013 wrist and finger exercises are not generally considered fun or sexy, but ask any hand balancer, acrobat or even weightlifter how much wrist conditioning they do and the answer will be “a lot”.<\/p>\n

Wrist and finger exercises need to be introduced gradually. Consider doing three to five minutes of different variations every time you work, pushing or pulling. Build up endurance over time.<\/p>\n

Make sure to load all fingers and parts of the palm equally. It’s easy to bias weight onto one side of the hand or a few fingers only.<\/p>\n

Wrist flexion raises\u00a0<\/strong><\/h3>\n

These are a nice place to start. Begin in quadruped and try to keep the shoulders over the wrist. But, if this isn\u2019t possible, then start sitting back on your heels.<\/p>\n

The more weight you put over your hands (i.e., the further forward your shoulders are over the hands), the heavier this exercise becomes.<\/p>\n

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The starting position of wrist flexion raises is palms flat on floor, fingers spread and weighted as evenly as possible.<\/p>\n

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Lift the palm and thumb up slowly, while the other four fingers remain fully on the floor. Lower the palms back down slowly.<\/p>\n

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Wrist flexion raises can be down with fingers facing in all directions \u2013 front, back or side. Different angles target different ranges of movement and tendons.<\/p>\n

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Whatever the finger position, remember to only raise the palm and thumb and check that the four fingers remain pressed into the floor. Then slowly lower the palms back down. Continue to raise the palm and thumb smoothly up and down. Try to do both sides at the same time, with no staggers or jerky movements. Aim for 10-15 repetitions.<\/p>\n

There may not be much range of movement, depending on the individual. And full disclosure \u2013 this can be uncomfortable! But start small and do it frequently, and it gets easier.<\/p>\n

Wide arm, internally rotated push-up<\/strong><\/h3>\n

Another thing to try is a wide arm, internally rotated push-up for a mobility variation targeting the lateral wrist tendons and anterior shoulder and chest. The shoulder joint will be in internal rotation and the scapulae will be protracted.<\/p>\n

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Begin with hands wider than shoulders and fingers pointing as much as possible towards the body. Keep elbows as straight as possible.<\/p>\n

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Lower the body downwards, aiming the chest and collarbone to the floor. To increase the anterior shoulder opening, aim the head down towards the knees.<\/p>\n

Done in quadruped with knees under hips, this is not a heavy push-up, but it is very strong on the forearm tendons. Begin with just a small range of movement and slowly build that over time. Aim for 10-15 reps.<\/p>\n

And full disclosure again \u2013 this can also be uncomfortable but, with practise, it eases off.<\/p>\n