CrossFit Push-Up: Form, Muscles, Standards, and Progressions

How to do a Crossfit Push-Up?

The CrossFit push-up is a foundational bodyweight movement that emphasizes strict form, full range of motion, and stability, typically performed with the chest touching the ground and full elbow extension at the top, often under high-volume or fatigued conditions.

What is a CrossFit Push-Up?

The push-up is a cornerstone of functional fitness, and within the CrossFit methodology, it is often performed with a strict adherence to range of motion and bodyline integrity. Unlike some variations that might allow for a less stringent bottom position or a segmented movement, the CrossFit push-up demands a full chest-to-ground contact and complete elbow lockout at the top, maintaining a rigid, plank-like body throughout. This standard ensures maximal muscle engagement across the chest, shoulders, and triceps, while also challenging core stability.

Muscles Worked

The push-up is a compound exercise that primarily targets the pushing muscles of the upper body and heavily recruits core stabilizers.

• Primary Movers:
  • Pectoralis Major: (Chest) Responsible for horizontal adduction and shoulder flexion.
  • Anterior Deltoid: (Front of Shoulder) Assists in shoulder flexion and abduction.
  • Triceps Brachii: (Back of Upper Arm) Extends the elbow.
• Secondary Stabilizers:
  • Serratus Anterior: (Side of Rib Cage) Protraction of the scapula.
  • Rhomboids and Trapezius: (Upper Back) Scapular retraction and stabilization.
  • Rectus Abdominis, Obliques, Erector Spinae: (Core) Maintain a rigid torso and prevent sagging or piking.
  • Glutes and Quadriceps: (Lower Body) Contribute to overall bodyline stability.

Proper Form and Execution (Step-by-Step)

Achieving a perfect CrossFit push-up requires attention to detail from set-up to execution.

• Starting Position:
  • Begin in a high plank position, hands directly under or slightly wider than your shoulders, fingers pointing forward.
  • Ensure your body forms a straight line from your head to your heels. Your hips should not be sagging or piking up.
  • Engage your core, glutes, and quadriceps to maintain this rigid bodyline.
  • Your gaze should be slightly forward, not directly down, to keep a neutral neck.
• The Descent:
  • Keeping your bodyline straight, slowly lower your chest towards the ground by bending your elbows.
  • Your elbows should track slightly backward and outward, forming roughly a 45-degree angle with your torso. Avoid flaring them out wide to 90 degrees.
  • Continue lowering until your chest makes clear contact with the ground. Your hands may lift momentarily from the ground at this point in some CrossFit contexts, but the primary standard is contact.
  • Maintain tension throughout your core and glutes; do not let your hips sag first.
• The Ascent:
  • Explosively push through your hands, driving your body back up to the starting plank position.
  • Maintain the straight bodyline throughout the ascent. Do not pike your hips up first (worming) or leave your hips sagging.
  • At the top, fully extend your elbows, locking them out. Your shoulders should be stacked directly over your hands.
• Key Cues for Success:
  • "Brace your core like you're about to be punched." This helps maintain a rigid torso.
  • "Squeeze your glutes." This prevents hip sagging and keeps your lower body engaged.
  • "Shoulders away from ears." Prevents shrugging and keeps the shoulders stable.
  • "Elbows tuck slightly." Protects shoulder joints and better engages the triceps and chest.

CrossFit Standards and Movement Quality

In CrossFit, movement standards are critical, especially in competitive or class settings. For the push-up, these typically include:

• Chest to Ground: The chest must clearly make contact with the floor at the bottom of the movement.
• Full Extension: At the top, the elbows must be fully locked out, and the shoulders should be stacked over the wrists.
• Straight Bodyline: The body must remain relatively straight from head to heels throughout the movement. No "worming" (hips rising before the chest) or "piking" (hips rising excessively).
• Controlled Movement: While speed is often a factor in CrossFit, the movement should not be sloppy or uncontrolled.

Common Faults and How to Correct Them

• Sagging Hips (Worming): The hips drop first, creating a "worm" like movement as the chest then lifts.
  • Correction: Intensify core and glute engagement. Practice plank holds to build static strength. Scale to knee push-ups or incline push-ups until full bodyline control is achieved.
• Piking Hips: The hips rise excessively, turning the push-up into a pike push-up or reducing the range of motion for the chest.
  • Correction: Focus on maintaining the straight bodyline. Ensure hands are properly positioned. Engage glutes and quads to keep the lower body rigid.
• Flared Elbows: Elbows go straight out to the sides (90-degree angle with the torso), putting stress on the shoulder joint.
  • Correction: Actively cue elbows to track slightly backward and inward (45-degree angle). Imagine "screwing your hands into the floor" to engage the lats and stabilize the shoulders.
• Incomplete Range of Motion: Not touching the chest to the ground or not fully locking out the elbows.
  • Correction: Be honest about your capacity. If you cannot meet the standard, scale the movement until you can. Ensure clear chest contact and a visible elbow lockout.

Scaling and Progressions

Proper scaling allows you to build strength and technique safely, while progressions challenge you further.

• Scaling Options:
  • Incline Push-Ups: Perform push-ups with your hands elevated on a box, bench, or wall. The higher the elevation, the easier the movement. This helps build the pushing strength and bodyline control.
  • Knee Push-Ups: Drop to your knees, maintaining a straight line from your head to your knees. This reduces the lever arm and the amount of bodyweight you're pushing. Ensure core and glute engagement remains high.
  • Band-Assisted Push-Ups: Loop a resistance band around your waist and anchor it to a pull-up bar or sturdy object above you. The band assists you on the way up.
• Progressing Your Push-Up:
  • Decline Push-Ups: Elevate your feet on a box or bench, increasing the load on the upper body and challenging shoulder stability.
  • Weighted Push-Ups: Place a weight plate on your upper back (with a spotter or careful placement) to add external resistance.
  • Plyometric Push-Ups: Explode upward with enough force for your hands to leave the ground, or even clap. This builds explosive power.
  • Single-Arm Push-Ups: The ultimate bodyweight push-up progression, requiring significant unilateral strength and core stability.

Benefits of the CrossFit Push-Up

• Full-Body Strength: Develops pushing strength in the chest, shoulders, and triceps, while significantly challenging core and glute stability.
• Improved Body Control: Enhances proprioception and the ability to maintain a rigid bodyline under load.
• Functional Movement: Mimics real-world pushing actions and contributes to overall athletic performance.
• Accessibility: Requires no equipment, making it a highly versatile exercise that can be done anywhere.
• Scalability: Easily adaptable for all fitness levels, allowing for continuous progression.

Integrating into Your Training

The CrossFit push-up can be incorporated into various training protocols:

• Warm-ups: A few sets of push-ups can effectively prime the upper body and core for more intense training.
• Strength Training: Perform 3-5 sets of 8-15 repetitions, focusing on strict form.
• Metabolic Conditioning (MetCons): Often included in high-volume, timed workouts (AMRAPs, RFTs) to challenge muscular endurance and cardiovascular fitness.
• Accessory Work: Use variations (decline, weighted) to target specific weaknesses or build additional strength.

Safety Considerations

While generally safe, proper form is paramount to prevent injury.

• Listen to Your Body: If you experience sharp pain in your shoulders, wrists, or elbows, stop and reassess your form or scale the movement.
• Warm-Up Adequately: Prepare your joints and muscles with dynamic stretches and light aerobic activity.
• Progress Gradually: Do not rush into advanced variations if you haven't mastered the basics. Build a strong foundation first.
• Wrist Health: If wrist discomfort is an issue, consider using push-up handles or dumbbells to maintain a neutral wrist position.

Mastering the CrossFit push-up is a testament to your upper body strength, core stability, and commitment to excellent movement mechanics. By following these guidelines and consistently practicing, you can build a powerful and resilient physique.