Compound Movements and Biomechanics: Push-Up — Episode 2

ANATOMY AND FUNCTION

The push-up is a multi-joint movement that trains the pectoralis major, anterior deltoids, triceps brachii, serratus anterior, and core stabilizers. It’s a horizontal pressing pattern that builds upper body strength, scapular control, and trunk integrity.

Think of the push-up as a moving plank with a press. It teaches the body to generate force while maintaining alignment, a skill that transfers to everything from floor transfers to overhead work.

EXECUTION CUES

Start in a high plank position with hands slightly wider than shoulder-width, elbows angled back at 45 degrees, and feet together or hip-width apart. Brace the core, squeeze the glutes, and lower the body as a single unit until the chest nearly touches the floor. Press back up without breaking form.

Cue yourself to push the floor away, not just lift your body. The movement should feel like a controlled descent followed by a unified drive, no sagging, no shrugging.

GRIP AND STANCE VARIATIONS

• Standard push-up: balanced chest, shoulder, and triceps activation  
• Incline push-up: reduces load, ideal for beginners or joint sensitivity  
• Decline push-up: increases upper chest and shoulder demand  
• Narrow grip: emphasizes triceps  
• Wide grip: increases chest activation  
• Elevated feet: increases intensity and core demand  

For aging lifters, incline push-ups or wall push-ups offer safe entry points. Progression should prioritize control and alignment over depth or volume.

COMMON MISTAKES

• Sagging hips or flared elbows  
• Leading with the chin or collapsing the neck  
• Shrugging the shoulders at the bottom  
• Rushing the descent or bouncing off the floor  

If your lower back feels strained or your neck leads the way, reset your plank before you press.

TRAINING VARIABLES

Use a 2-1-2 tempo and adjust volume based on form quality. Two to four sets of 8 to 15 reps, with 48 to 72 hours between sessions, works well for most lifters. For endurance, increase reps and reduce rest. For strength, slow the tempo and elevate the feet.

COACHING SPOTLIGHT

For lifters with shoulder or wrist limitations, start with incline push-ups and cue plank first, press second. Use yoga blocks or handles to reduce wrist extension. For core engagement, cue ribs down and glutes tight throughout the movement.

MOVEMENT MYTHS

Myth: Push-ups are only for beginners  

Truth: They’re scalable, versatile, and effective for building pressing strength and core control at any level

Myth: You need to touch your chest to the floor  

Truth: Depth should match control. A clean 80 percent range with perfect form beats full depth with spinal collapse

REAL-WORLD APPLICATION

Strong push-up mechanics support floor transfers, pushing tasks, and shoulder stability. For aging lifters, the push-up is a bodyweight benchmark, accessible, strategic, and essential for upper body resilience and functional independence.