27

Jul / 11

Shouldering the Load in the Pushup

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On Monday, Marcus posted on the pushup and today I want to delve a little deeper into setting up and performing a proper pushup.  A special thanks to Lisa and Susan for inspiring today’s post as they brought some great points to our attention in regards to the push up (how do you think Susan managed the 4+ minute plank hold last week!).  A recent article on T-Nation goes into great detail on the pushup, but I’d like to focus on one of the common biomechanical errors that are seen with the pushup.  This has to do with shoulder and arm positioning.  Get away from setting up with your arms in T-shape and set up with them more like an arrow.

Here’s what that looks like:

Perform your pushups with shoulders and arms like this…

Not this…


Why you ask is this a better position? Well it all has to do with putting your shoulder in a better externally rotated position creating more stability and torque in the shoulder, the alignment of the muscle fibers of the pecs are better suited to produce force from this position, this position requires less muscle activation in the pecs and triceps, and the ability to produce more force in the bottom position.

A few great videos that drill home some of the finer points on the pushup are from Kelly Starrett on his Mobility WOD delivered with the typical K-Star flare

and from Carl Paoli on his Gymnastics WOD website

After reading the T-Nation article and watching Kelly and Carl’s videos you may have noticed the different perspectives on the positioning of the arms, whether tight to the side or in an arrow shape. In my opinion, the arrow position is better if your goal is to improve your overall capacity at performing pushups and may possibly have more transfer to your bench press and press. However, the arms tight to the side position seems to be the preferred position of Kelly and Carl because they believe that by emphasizing shoulder external rotation will lead to better carry over to other skills and lifts as long as the shoulder initiates the pushup and the shoulder is over the knuckles of the hands. So it seems that arm positioning will vary depending on your goals, but in both cases keeping the shoulders externally rotated is a must, just positioning of your arms differ. Think about what you hope to improve by doing your pushups or better yet just get used to mixing it up!

Come out to Big Wok tonight to see Nik off as he heads up to Canada for the rest of his summer then back to wrap up his last semester of college. Plan on meeting there after the last WOD around 8:30ish. See you there!

WOD 07.27.11

Back Squat 3×5 or Wendler

AMRAP 10
6 V-Ups
8 Pistols
10 Hang Power Cleans

4 Responses to “Shouldering the Load in the Pushup”

Alia
July 27, 2011 at 9:27 AM

Nik! Dude! Have a great time in Canada and good luck. I can’t make it tonight but I wish you safe journeys and good times!

Holley
July 27, 2011 at 1:51 PM

Sorry Nik, I’m not going to be around tonight either. I hope your trip to Africa was fun and you have a good time in Canada! Good luck with school this year!

jeff
July 27, 2011 at 2:16 PM

great points!

Date Night
July 27, 2011 at 2:37 PM

Nik, I am sorry to miss the send-off. Have a successful and fun last semester at school. Remember: There is no hurry to enter the workforce full-time!
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