CFP Push Up Progression

CrossFit Purpose Push - Up
Progression
The Push - Up.

Wed 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
ngers 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 at, 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, thats 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 Box
Meet the plyo box everyone. The rst 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 at, she is up on her toes, hands just outside
shoulder width, with her ngers 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 at 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: Plates
After completing the progression on the 16 plyo box, its 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 Ground
After completing 10 unbroken proper push-ups from the hand height of one bumper plate or 4-5
height from the ground, its 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 decit 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 prociency increases. You can
also add a box under your feet to increase the
difculty.
The handstand push-up. This variation requires
strong shoulders, a strong core, and balance.
The handstand push-up has a progression all its
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 difculty or intensity. You can also utilize
decit handstand push-ups in your training.
Decit 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
oor 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.

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CrossFit Purpose Push - Up

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