The Problem With Push-Ups — Key Takeaways
Place the dip belt just below the inferior angle of the scapula (mid back), not the lower back, when doing weighted push-ups to avoid spinal stress and allow heavier loading.
Key takeaways
Place the dip belt on the mid back, not the lower back
Place the dip belt on the mid back, not the lower back
- Lower back placement is unsafe under load and becomes dangerous as fatigue sets in.
- Mid-back placement, just below the scapula, avoids this risk.
Elevate hands on boxes or rings for a deeper weighted push-up
Elevate hands on boxes or rings for a deeper weighted push-up
- Elevated hands increase range of motion, allowing a full stretch in the chest and shoulders that floor push-ups can't provide.
- Full range of motion is a fundamental principle for building muscle and strength.
Chains or plates on the back restrict scapular motion in weighted push-ups
Chains or plates on the back restrict scapular motion in weighted push-ups
- Weight centered on the spine interferes with natural scapular movement, making the exercise feel awkward regardless of strength.
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In this video
- 1mThe Problem with Mainstream Weighted Push-Ups
- 1mDip Belt Placement and Elevated Setup
- 1mKeeping Weights Tight and Avoiding Lower Back Belt Position
- 2mRing Push-Up Variation
- 2mBarbell and Smith Machine Alternative
“It's best to use small weight plates or a kettlebell. Also, make sure the weight is close to the body.”
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