If you’ve ever taken a PE class, joined the military, played organized sports, or watched Rocky, you should be familiar with the basic pushup. In theory, it seems pretty simple, right? You assume the position, lower yourself to the ground, touch your chest to it, then push back up. Hence, “pushup.”
It’s a simple movement, but it’s arguably the best way to develop overall upper body strength and mobility. A proper pushup puts your shoulder blades (scapula) through their full range of motion, as opposed to the bench press, which forces you to keep your shoulder blades tight to protect your shoulders. The pushup is also unique in targeting the serratus anterior, an oft-ignored muscle whose development improves overhead movement and performance; the bench press doesn’t hit the serratus. Properly performed, the pushup also improves core stability by forcing you to maintain a rigid torso and straight legs.
The pushup forms the foundation of the Primal Blueprint Fitness Lift Heavy Things upper body program. It requires no equipment and can be scaled up or down depending on your strength and fitness levels. The basic pushup is easy to learn, but difficult to master, and the variations will keep your body guessing and growing for years.
Watch this video on proper form and technique for the first 4 of 9 total pushup movements in the PBF Lift Heavy Things bodyweight progression.
Find out where you should begin in the pushup progression by taking the self-assessment test found in Primal Blueprint Fitness and then get started today!