CrossFit Purpose Push - Up Progression

The Push - Up……. !We’d like to lay down some information on Push-ups and the different progressions we utilize at CFP. There is something to be said for a quality push-up. Not only does a proper push - up build upper body strength, but it also increases strength in the core, improves overall stability and balance. As a strict bodyweight movement, the push-up is by far one of the best movements to incorporate into any training regimen. !This movement can be done by anyone, almost anywhere, at anytime. The following is a road map to help you progress toward achieving the proper push-up. This instructional guide will lead you through the set-up, box push-ups, plate push-ups, strict push-ups, and some more advanced techniques. When following this guide, you must be able to complete 10 unbroken

Step One: The Set-Up!!The proper push-up starts with the set-up, the set-up for the push-up throughout the progression will have very similar elements each step of the way. Hand positioning, body position, arm movement, and body control will be similar. !!To begin, lay on the ground and position the hands alongside the shoulders just outside shoulder width. The fingers should be pointing forward and spread out. I “grab the ground,” as if I am trying to crumple a piece of paper with my hands. !!

at the progression level you are at, before moving on to the next variation. For example, if you are doing box push-ups on the lowest box, you must complete 10 perfect box push-ups before moving onto the next progression, plate push-ups.

At the top of the push-up, also referred to as the high plank position or the front leaning rest, the body should be rigid, back should be flat, the abs, quads, and glutes are engaged, and the shoulders should be above the wrists. The hips should not be up or sagging. The chest and stomach should not droop. Our elbows should be pointed out, away from our body. !!At the bottom of the push-up, our elbows should be close to the side of our body, our chest should be touching, the box, plates, or the ground. Our quads or upper legs should be off the ground and engaged. We should be up on our toes or the balls of our feet. If you squat regularly and have developed your quads, they might touch the ground even while engaged.

Step Two: The Descent:As we begin to descend, our elbows that should be pointed out to the side, should rotate back, toward our feet, the elbows then bend and fall in place alongside our body, instead of pointing out to the side.  We lower ourselves until our chest touches the ground.  Again, you are up on your toes and maintaining a rigid body, your thighs may not touch the ground, that’s ok, if you have developed squatters quads, your thighs may touch the ground even if you are rigid and on your toes.

Progression One: The BoxMeet the plyo box everyone. The first progression on our path to a proper push-up is using a 30” box or something similar. Use the wide side of the box so as to ensure the proper positioning of the hands. If you are taller, you may need to use two boxes next to each other. !!Notice the position at the top of the push-up, body is rigid and flat, she is up on her toes, hands just outside shoulder width, with her fingers pointed forward. Her head is neutral, in line with the plane of her body. !!While maintaining her rigid body position and staying on her toes, she turns her elbows back and lowers her chest to the box. Her body stays flat and her head remains on the same plane as her body. Her elbows are in near the sides of her body as opposed to pointed out at shoulder height. !!After mastering 10 unbroken proper push-ups on a 30” box, move onto a 24” box, and then a 20” and 16” box, respectively.

Progression Two: PlatesAfter completing the progression on the 16” plyo box, it’s time to move onto weight plates. You will need either two (2) 45lb. bumper plates, one pair for each hand or an equivalent number to create the same height, roughly 8-10”. Be careful using metal plates as they tend to slide when stacked on each other. Once 10 unbroken proper push-ups are completed, use one plate per hand or something about 4-5” tall.

Progression Three: The GroundAfter completing 10 unbroken proper push-ups from the hand height of one bumper plate or 4-5” height from the ground, it’s time to move onto push-ups from the ground. A reminder, the proper push-up involves a rigid body, similar to the high plank at the start, rigid body throughout the descent, and a rigid body at the bottom of the push-up where the chest touches the ground. We do not advocate doing push-ups with your knees on the ground. This teaches poor form and does not require the same body tension as a proper push-up or the progressions listed above.

We also want to stay away from “worming our way up,” or extending the arms to a straight position elevating the shoulders and chest while the stomach droops allowing the hips to remain low. Nor do we want to see the hips up in the air and remain there while the arms are bending and the head bobbing up and down. These are not proper push-ups and will not help you.

Advanced Variations (some, not all):A few more advanced movements are the ring push-up, the deficit push-up, and the handstand push-up. The ring push-ups involved much more core strength and engagement of the stabilizing muscles. Make sure your shoulders are above your wrists for stability. Position the rings a little higher to start, as if it was at the height of a medium or low box, and lower the rings as your proficiency increases. You can also add a box under your feet to increase the difficulty.

The handstand push-up. This variation requires strong shoulders, a strong core, and balance. The handstand push-up has a progression all it’s own. It starts with wall walks, kick-ups, ab mats under the head, and eventually ends at a strict handstand push-up. A kip can be added later for extra difficulty or intensity. You can also utilize deficit handstand push-ups in your training.

Deficit push-ups are accomplished by placing your hands on top of something and lowering yourself below hand level. It is shown here using plates. The plates are separated enough that she can lower her chest to the floor while her hands are elevated on the plates. This differs from plate push-ups in that there is a gap between the plates to allow her chest to pass as opposed to the plates being together for her chest to touch.