Push-ups are an excellent example of Murphy's Law. If exercise form errors can happen, they usually happen during push-ups. There are two methods of improving push-up technique. Progressive modifications provide easier variations of the exercise, while training the pectorals, triceps and core muscles to work as a unit. Sal Marinello, Head Strength and Conditioning Coach at Chatham High School in New Jersey suggests that eccentric or negative training may also improve push-up technique. Eccentric training accentuates the bending phase of the push-up. Muscles are stronger during the eccentric phase of an exercise. Accentuating negative or eccentric strength results in improved positive or concentric strength.
Incline Push-up Progression
Step 1
Stand about 2 feet from a wall, and separate your feet so that they are hip-width apart.
Step 2
Extend your arms and place your hands against the wall at chest height. Keep your hands slightly wider than shoulder-width apart, with your fingers facing the ceiling.
Step 3
Inhale; bend your elbows until your nose almost touches the wall. Exhale and straighten your arms. Perform three sets of 15 repetitions. As you get stronger, perform the exercise on a horizontal bar, a desk, a chair and a step.
Eccentric Training Sequence
Step 1
Assume a plank position with your legs extended and your toes curled under. Your arms should be straight and separated slightly wider than shoulder-width apart, with your fingers pointing directly ahead. The top of your head and base of your spine should be on the same line.
Step 2
Ask a training partner to stand so that he is straddling your hip, and have him place a resistance band under your belly. Inhale to prepare. Exhale, draw your belly in and hold the position for 10 seconds. Your belly should pull away from the band.
Step 3
Bend your elbows and lower your body toward the floor. Take at least five counts to do this. Hold the position for five seconds.
Step 4
Extend your arms and ask your partner to bend his elbows, bringing her thumbs toward her chin in an upright row position. Your partner is assisting you on the concentric phase of the exercise. The band provides feedback about your lower back alignment. Perform as many repetitions as you can in good form.
Tips and Warnings
- Use push-up bars, or place your hands on a set of weights if you have wrist problems. Improving core strength will improve push-up technique
- Do not fatigue your triceps before performing push-ups.
Things You'll Need
- Horizontal bar or desk
- Wide, flat resistance band
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