Tip Fix Your Push-Up Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Fix Your Push-Up Most people can do a lot of push-ups with terrible form Here' s how to fix that and build upper-body strength by Brian McFadden July 24, 2018August 18, 2019 Tags Push-Up, Tips, Training Even though the push-up is a popular exercise, that doesn't mean it's always done properly. The problem? Since it's a popular movement, most people think it's not a skilled exercise. That's flat-out wrong. The push-up requires both absolute strength and kinesthetic awareness. When people aren't strong enough to do a push-up properly, they practice bad habits and never identify with what a good push-up "feels" like. Instead, many try to bang out high-rep, sloppy push-ups with flared elbows, leaving the shoulders vulnerable and the hips sagging like a wet bag. The push-up needs to be learned, and in some cases re-learned. To do that, try the banded rack push-up: For those who lack the strength and/or the kinesthetic awareness of a solid push-up, there are few alternatives better than this variation. First, it's easily scalable. Meaning, the amount of assistance can be turned up or down simply by adding or subtracting the tension of the band(s). Second, it reinforces good position in the push-up which builds good habits with repetition. The bottom position starts with a tight midline and elbows tucked to the side with a neutral spine. Then, on initiation, you can feel everything (midline, hips, and glutes) rise from the floor. At the top, you get more familiar with finishing the movement by firing the triceps while keeping the abs and glutes engaged. Third, it objectifies the goal. The desired end is obviously to do a solid push-up with no bands and this is easily identified. By setting a goal with no bands, each time less tension is provided (or fewer bands are needed) you get closer and closer to a good, solid push-up. For my client shown in the video, I'll have her work on the supporting muscles that augment the push-up. We'll hit some repetition work on the shoulders (front-delt focused), triceps, and abs to increase absolute strength. By pairing the two elements of a good push-up – skill practice with the banded rack variation and strength work – she'll progressively get better and stronger and one day do push-ups unassisted. Here's what the accessory work might look like: A1: Dumbbell Press, 3 x 5 A2: Band Pull-Apart , 3 x 15 B: Rope Push-Down, 3 x 12 C: Roman Chair Sit-Up, 2 x 20 If the push-up is a weak point for you, you're now equipped to make it a strength. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Simple But Way Cool Nervous System Tests Forget space being the final frontier, it's the nervous system. Here's how to finally tap into what it's telling you. Training T Nation June 14 Training Tip Do This Before Heavy Bench Pressing This simple drill will prepare your shoulders for an impressive press. Check it out. Training Gareth Sapstead August 15 Training Tip Front Squat Bar Placement Here's a great trick to use to get your bar placement right for front squats. Exercise Coaching, Legs, Squat, Tips Tony Gentilcore May 22 Training Tip The Beast Challenge Warning: This workout challenge is for advanced lifters only. Challenge Training, Tips, Training Jason Brown November 29