Hey everyone, in today’s article I’m going to go over some push-up regressions I use for youth athletes when they can’t quite execute a proper push-up. Push-up variations are a staple in the strength and conditioning programs I put together for athletes. With that being said, I see a lot of inefficiencies in push up patterns. Whether it is an excessive forward head posture or a lack of core stability which leads to an extended back lower back position, I see a ton of errors when it comes to this exercise. In the video below I go over some of the most common errors I see when executing a proper push-up, what proper push-up form actually is, and how to regress a push-up so your athlete can properly perform push-ups.
Common Posture Errors:
1. Excessive Forward Head Posture: Excessive forward head posture is bad because it puts a lot of strain on the cervical spine and doesn’t allow athlete to distribute the load properly throughout their body. Athletes who do this usually lack upper body strength so they substitute a forward head posture to give themselves the feeling they are executing a proper push-up.
2. Sagging Hips: This is the second most common push-up flaw I see amongst youth athletes. This is usually due to a lack of core stability. This is especially bad because it takes the athlete out of a neutral spine position and puts unnecessary stress on the lumbar spine.
3. Proper Technique: In a properly executed push-up, the athlete will be able to maintain a neutral head and spine posture, lowering the body to the ground as a unit (upper and lower body together) and push away from the floor as one. The scapulas will be protracted and the thoracic spine (upper back) flexed so the load gets distributed properly throughout the pectoral muscles and anterior deltoids.
If you are looking for a regression for push-ups, the video above has a few demonstrations. Thank you for reading!
– KC Judge, Head of Athletic Performance/Hitting Instructor