Rupert Hambly


Why push-ups are the way forward during the pandemic

Without the clanging barbells of the gym and robust benches, of which allow you to lift heavy weights…

How are we to work our chest muscles?

Never underestimate the push-up!

For a start, flat bench pressing has caused problems (men in particular) with the anterior deltoid, rotator cuff or various impingements of the shoulder complex more times than a Wolverine loses its temper.

It’s not that I’m anti-bench press, it’s just that it needs to be performed correctly and intricately. I’ve helped rehabilitate many shoulders due to people performing the bench press incorrectly.

With gyms closing down or simply not able to open at the moment, most of us won’t need to worry about this.

There are various exercises we can do instead and one of them is the old classic push-up… Highly underrated these days and yet extremely effective for a push pattern!

For a start, it’s like a dynamic plank, meaning that the inner unit core and outer unit is engaged in order to cope with the movement.

Secondly, correctly done, the movement allows the scapula to move efficiently and reduce issues associated with the acromioclavicular joint.

Tips for besting a push-up pattern:

  • Know how strong your core/trunk is – if you can’t hold yourself straight (horizontal), drop to the knees.
  • Bring your elbows closer to your mid section to reduce shoulder pain.
  • Breathe for the win – deep breaths for every repetition and exhale pushing away from the ground. 

Want to go heavy? Elevate your feet and go slower… heavier than that? Wear a weighted jacket!

Enjoy the progress,

Rupert Hambly

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