Perfecting Your Pilates Push-Up Form for Stronger Shoulders

exercise tutorials Sep 23, 2020

Push-ups are a fantastic exercise to improve coordination of all the shoulder stabilizers as well for building upper body and abdominal strength. They're found in just about every method of fitness.

Unfortunately, many people perform Push-ups with poor form. The most common mistakes in Push-Ups are:

The shoulders sliding up to the ears
Shoulder blades squeezing together
Elbows winging out to the sides
Core collapsing
Overly protracting the scapulae in an attempt to keep them stable and/or the rib cage from flaring

As you can see, there's a lot that can go wrong. The key is to start slow and build strength in your stabilizing muscles to support the movement. Follow this path to build the foundation of strength that's needed for perfect push-up form.

1. Assess Your Shoulder Strength in a Narrow Push-Up

Did you notice that your elbows are trying to flail out to your sides? If they are, slow down the movement and focus all your attention on keeping them tucked in. Make sure they go straight back toward your waist. You don’t need to do a ton of repetitions —instead, try going very slowly. The intensity will come from fighting gravity over a longer time period.

If your elbows keep flaring out despite your best efforts, don’t worry! Practice the variation in step 2 to build strength in the rotator cuff before trying this exercise again. Building strength takes time, and you might need to work on step 2 for a few weeks or months. But it's worth it!

Remember to enjoy the process of making your body stronger and healthier.

2. Use a Yoga Strap and Yoga Block for Better Alignment

To refine your push-up form, try using a yoga strap to keep your elbows narrow and a yoga block for support.

Common mistakes to watch for are:

Your shoulder blades squeezing together on your back
Your head dropping lower than your shoulders
Your head pushing forward
You can't keep your abdominals engaged and start sagging in the center

And remember: Practice makes perfect! Practice this daily until you're sure that your shoulders do not creep up to your ears during the movement.

Once you're comfortable, remove the block, but continue using the strap. Try it on your knees before progressing to a full push-up.

3. Strengthen Your Shoulders for the Full Push-Up Flow

How did it go? It's a powerful feeling to crush Push-ups when you know your push-up form is on point. Keep practicing, and when you feel ready, here are some fun progressions to try:

Start with a one leg balance — reach the leg higher as your torso pivots forward until palms are flat on the floor.
Keep the leg lifted while walking your hands forward into Leg Pull Down position.
Perform a Push-Up with one leg in the air. Reverse and repeat with other leg.

Push-Ups are a fun, powerful exercise that can mostly be done anytime, anywhere. When you get the details right, they're an awesome part of your Pilates program . . . and help you build strength with control.

If you love Pilates and want to deepen your practice, refine your technique, and get the best results for your body, you’ll love Pilates Encyclopedia. Inside, you’ll find expert tutorials, step-by-step guidance, and a supportive community to help you move smarter and feel stronger.

Join the membership today and take your Pilates practice to the next level!