Our next foundational movement is the push movement. You see this reflected in a ton of different exercises like the traditional push up, bench press, shoulder press and a variety of other variations. The great thing about the pushing movement is that the foundation or standards of the movement will always remain the same. The only thing that changes is the condition or the direction of your push.


To break down the push movement, we’ll look closely at the push-up (everyone’s favorite!). While they look simple, they need strength in, and the recruitment of, many different muscles throughout the body. As with all of our foundation movements, it all starts with a high-tension core and proper plank alignment.  The push-up movement combines the spinal stability of the plank with functional movement of the push. 


Need a visual to help you Shape your Push?





  • Start on your hands and knees
  • Place your hands slightly wider than shoulder width apart
  • Face the front part of the elbow slightly forward
  • Brace your core
  • Corkscrew your hands into the ground
  • Create an arrow with your elbox and body



  • Sag your hips
  • Arch your back
  • Create a “T” with your elbows and body
  • Release your core
  • Rotate your shoulders forward


Make sure you join us for our May Push-Up challenge!