Never Do Push-Ups Like This — Key Takeaways
Tuck your elbows slightly instead of flaring them, keep your neck neutral rather than forward, and let your shoulder blades move freely between retraction (lowering) and protraction (pushing up) for safer, more effective push-ups.
Key takeaways
Scapula must move freely between retraction and protraction
Scapula must move freely between retraction and protraction
- Common myth says shoulder blades stay glued into retraction during push-ups
- Scapula retracts on the way down and protracts on the way up
Adding reps only builds endurance, not strength or muscle
Adding reps only builds endurance, not strength or muscle
- Progress to harder bodyweight variations like archer push-ups instead
- Training must match goal: endurance vs strength and hypertrophy
Forward neck shortens push-up range of motion and cheats depth
Forward neck shortens push-up range of motion and cheats depth
- Head touching ground stops descent early, reducing depth to make reps easier
- Body compensates subtly to avoid full range and reduces training benefit
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In this video
- 1mRange of Motion and Lockout
- 1mElbow Flare and Tuck
- 1mLower Back and Midsection Control
- 2mUpper Back Posture
- 2mForward Neck Fault
- 3mSpeed and Form Consistency
- 3mShrugged Shoulders and Scapula Movement
- 4mWrist Pain Solutions
- 5mProgressive Overload for Strength
- 6mFree Calisthenics Workout Offer
“There's this really big misconception in the fitness world that the scapula needs to be glued into retraction during push-ups. This is definitely false.”
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