by Sean St. Onge
Push ups from the knees…
Some call them “Girl Push ups”, I call these people boneheads. Long before it was even considered a ridiculous take for just being sexist, I disliked the name of them because they not only implied the “ease” of them due to the ridiculous adage of something of a physical manner couldn’t possibly be done with the same intensity and fervor as a “man” could. Yet, it also meant they were resided to females only which leads many women/girls to assume that is the only way, or the preferred way, to start doing push ups. But I digress…so
Why I don’t like push ups from the knees.
PROs:
Can help an exerciser build confidence and a base for performing push ups from toes.
Help develop upper body strength throughout the shoulders, chest and triceps.
CONs:
Provides a distorted perception of an actual push up position implying that it replicates the same benefits despite being at a different angle and weight distribution, thus utilizing different muscles for both variations.
Is resorted to when “feeling weak”, or cannot perform any more at the high position of a push up.
Chaos Push Ups are a fantastic way to progress an exerciser that feels weak with push ups. They allow more core stability due to the unstable positioning of the band that also promotes better positioning of the wrists and shoulders on the descent of the drill. On the descent, do your best to keep your elbows tucked down close to the body at a 45 degree angle, crushing your grip as you do so. Upon ascension drive your self away with a rigid, tight body.
Treat your descent like a slow lowering “row” to the floor as you lower your chest to the band. This drill is also a great helper for better head positioning on a push up as it promotes a natural chin tuck on the lowering phase due to the proprioception of not wanting to dive your head/face into the floor.
Progress up to Hands Elevated Push Ups. Whether on a bar or elevated on a flat surface, same cues can be used for these. To build up strength, start with a higher number of quality reps; perform 8-12 for 3 to 4 sets and then, as they become easier and your rep numbers increase slowly week to week, decrease the height of the surface.
Yoga Push Ups are another great variation that promotes a great lowering and driving away motion into the downward dog position that strengthens shoulders and upper thoracic mobility at its end position. Lower yourself as deep as you can and drive yourself back into your heels. I like to cue “pull yourself to the floor making a double chin at the bottom of your push up, and acting like you smelt something bad DRIVE your body up and back into your heels.”
Give these variations a try to help perform better push ups!
SOAP BOX out!