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4 Dynamic Ways to Supercharge Your Push-Ups

Looking to enhance your push-ups? It's not just about pumping out more reps. Push-ups require technique, and mastering it can prevent overuse injuries and maximize gains. Here are 4 exercises to help strengthen your push-up game!


Push-Up Technique: A Closer Look

Push-ups seem straightforward, but the technique is crucial. Maintaining proper shoulder position throughout the range of motion is key to preventing injuries. Not everyone can perform a full-depth push-up due to mobility limitations, so it's essential to strengthen your available range before pushing for more.


If you find your shoulder blades creeping up during push-ups, it's time to scale back. Elevated push-ups are a great starting point. By elevating your upper body, you reduce the load and can focus on maintaining correct form throughout the movement. That might mean starting with a wall pus-up and working your way to a lower box or bench.. and eventually the floor! Push-up example



Accessory Work Recommendations

  1. Dumbbell Bench Press: Strengthen your chest and shoulders with this exercise. Focus on bringing your shoulder blades down and together before starting to maintain proper positioning. The Dumbbell bench is a great way to still work with load, but at an appropriate weight to get full range of motion. Check it out here!

  2. Plank Holds: Improve your push-up position by strengthening your core and shoulders. Like we had said earlier, you want to make sure your shoulder blades aren't creeping up, so thinking pushing up though your shoulders as you hold you plank on your forearms. An RKC plank adds intensity, requiring maximum tension for short bursts - you'll hold good form and then squeeze every muscle in your body for 10-15 seconds. We like the cue, pull your elbows to your toes!

  3. Chest (Pec) Flys: Target your pecs and control their movement at extended ranges. Avoid overextending and focus on maintaining tension throughout the motion. You will start lying on your back on a bench with dumbbells in your hands. With DB's to the celling and straight arms, you will open arms to your sides creating your "wings" and then focus on a good squeeze through your chest as you bring your arms back together.

  4. Tricep Extensions: Strong triceps are essential for powering through the pushing phase of the push-up motion. Tricep extensions, also known as skull crushers, are a fantastic exercise for isolating and strengthening the triceps, leading to improved push-up performance. To perform tricep extensions, lie on a bench with a dumbbell in each hand, arms extended above your chest. Bend your elbows to lower the weights towards your forehead, then extend your arms to press them back up to the starting position. The key to remember is that the movement it coming from your elbow joint, not your shoulder.

Incorporate these accessory movements into your routine to enhance your push-ups! Doing 3-4 sets of 10-12 reps for each exercise and 3 sets of 10-15 seconds for RKC planks is a great starting point with a goal to increase weight thought the weeks. Aim for two sessions per week on upper body-focused days to see improvements in your push-ups.


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