Shoulder pain resulting from push-ups and the bench press are two common injuries that can be easily treated with a tweak in form. When push-ups or the bench press are done with the elbows flared to the side a couple not-so-good things are occurring: 1) the shoulder is not sitting in a good position in its socket, 2) the shoulder is loaded first, taking the brunt of the weight of the movement, 3) the rotator cuff muscles and shoulder ligaments are challenged to stabilize the shoulder more than normal.
A proper push-up accomplishes multiple good things: 1) puts the shoulder in a good position to move in its socket, 2) loads the triceps first (which is a good thing), 3) does not overtly challenge the rotator cuff muscles and shoulder ligaments.
How do we perform a perfect push-up? Set-up with the shoulders over the wrists, index fingers facing forward and fingers spread. Keeping the hands planted on the ground, try to spread the floor apart with your hands and point the elbows straight back. Keep the forearms straight up and down throughout the entire movement. At the bottom of a push-up the chin, chest, and hip should all be in contact with the ground. Full lockout at the top. And remember, throughout the whole movement belly tight and butt tight!
Doing push-ups correctly is more difficult, especially if you are not used to doing them this way. So remember to check your ego at the door. Form first, consistency second, and finally intensity.
Next 101 class starts Monday 3/21 at 8pm. Class limited to 6 students, if interested please RSVP.
Workout of the Day
Every min on the min for 25 mins perform:
6 Perfect Push-ups*
12 OverHead Lunges (45/25)**
*Perfect Push-ups, please re-read above post.
**OH Lunges, front knee stays over ankle, back knee kisses ground.
The quality of reps is the most important thing. If you can’t do the RX number with proper form, scale the number of reps each round.