Do you have a client or athlete that still struggles with push ups? Here are 3 exercises you can add to their program to build strength and movement literacy for the push up.
It is common for youth athletes to "lose their push up" as they mature into their teen years. While technically, if you continue to do push ups almost every day you will not lose the ability to do them. I am a full time coach who works with all different levels and types of athletes including adults.
When an athlete begins playing at the high school level, it is common that they spend most of their training time at practices after school. This time is rarely dedicated to performance training. Additionally, female athletes do not receive as much exposure to strength training as male athletes. Regardless, as an athlete's body changes, whether it is growing taller, gaining muscle, gaining weight - the body changes its relative body weight strength.
In my experience, I have seen our 3rd-7th grade athletes easily succeed with push ups. Even female athletes at that age, have great relative body weight strength. Then, from 7th to 12th grade a person's body changes and they 'lose' some body weight strength if they are not actively maintaining a routine that demands weekly push ups, pull ups, plyometric work, etc...
Here are 3 exercises to help get those push ups back. We all know that push ups can be regressed to the knees. I prefer keeping athletes off their knees and having them use the incline push up as an alternative. The incline push up, even if it is at table height, reinforces the correct body alignment and core engagement. These three exercises are great for complimenting any strength routine that can assist with building the 'push up strength.'
