Strict Press Up: Definition, Biomechanics, Benefits, and Proper Form

What is a strict press up?

A strict press up, often simply called a push-up, is a foundational bodyweight exercise that involves lowering the body towards the ground and pushing back up, emphasizing core rigidity and controlled movement without momentum, primarily targeting the chest, shoulders, and triceps.

Understanding the "Strict" Principle

The term "strict" in the context of a press up (or any exercise) signifies a commitment to impeccable form, controlled muscular contraction, and the complete absence of compensatory movements or momentum. Unlike variations that might allow for a slight hip drive, back arch, or other "cheats" to complete a repetition, a strict press up demands that the body remains in a rigid, plank-like position throughout the entire range of motion. This focus ensures that the target muscles perform the work effectively and efficiently, maximizing strength gains and minimizing the risk of injury. It's about quality of movement over quantity of repetitions.

Anatomy in Action: Muscles Engaged

The strict press up is a compound exercise, meaning it involves multiple joints and engages several muscle groups simultaneously, making it highly effective for developing upper body pushing strength and core stability.

• Primary Movers (Agonists):
  • Pectoralis Major (Chest): The large fan-shaped muscle covering the chest, responsible for horizontal adduction and flexion of the shoulder joint. It is the primary muscle driving the "push" upward.
  • Anterior Deltoid (Front Shoulder): The front portion of the shoulder muscle, assisting the pectoralis major in shoulder flexion.
  • Triceps Brachii (Back of Arm): Located on the back of the upper arm, this muscle is crucial for extending the elbow joint, which is a key action in pushing the body away from the ground.
• Stabilizer Muscles (Synergists & Antagonists working isometrically):
  • Serratus Anterior: Located on the side of the rib cage, it helps protract and stabilize the scapula (shoulder blade) against the rib cage, preventing "winging" of the shoulder blades.
  • Core Musculature (Rectus Abdominis, Obliques, Transverse Abdominis): These muscles work isometrically to maintain a rigid, neutral spine and prevent the hips from sagging or arching.
  • Gluteus Maximus & Quadriceps: These muscles engage to maintain the straight line from head to heels, contributing to the overall body rigidity.
  • Rotator Cuff Muscles: Small muscles surrounding the shoulder joint that provide stability during the movement.

Biomechanics of the Strict Press Up

The strict press up involves a precise sequence of joint actions and body alignment to ensure efficient force transfer and muscle activation.

• Starting Position: The body forms a straight line from the head to the heels, resembling a plank. Hands are typically placed slightly wider than shoulder-width apart, with fingers pointing forward. The shoulders are directly over the wrists.
• Eccentric Phase (Lowering):
  • Elbow Flexion: The elbows bend, allowing the body to descend. Elbows should ideally track at approximately a 45-degree angle relative to the torso, avoiding excessive flaring out.
  • Shoulder Horizontal Adduction: The upper arms move closer to the midline of the body.
  • Scapular Retraction: The shoulder blades move closer together as the chest approaches the ground.
  • Controlled Descent: Gravity pulls the body down, but the muscles resist this force, lengthening under tension.
• Concentric Phase (Pushing Up):
  • Elbow Extension: The triceps contract powerfully to straighten the elbows, pushing the body upward.
  • Shoulder Horizontal Adduction/Flexion: The pectoralis major and anterior deltoid contract to bring the upper arms forward and together.
  • Scapular Protraction: The serratus anterior and pectoralis minor protract the shoulder blades, pushing the torso away from the ground at the top of the movement.
  • Maintaining Rigidity: Throughout both phases, the core, glutes, and quadriceps remain engaged to prevent any break in the straight body line.

How to Perform a Strict Press Up: Step-by-Step Guide

Mastering the strict press up requires attention to detail and consistent practice.

1. Starting Position:
   • Begin on all fours, then extend your legs back, resting on the balls of your feet.
   • Place your hands slightly wider than shoulder-width apart, with your fingers pointing forward or slightly outward. Ensure your shoulders are stacked directly above your wrists.
   • Engage your core, squeeze your glutes, and brace your quadriceps to form a straight line from your head to your heels. Avoid sagging hips or an arched lower back. Your gaze should be slightly forward, maintaining a neutral neck.
2. Eccentric Phase (Lowering):
   • Inhale deeply as you slowly bend your elbows, lowering your chest towards the floor.
   • Keep your elbows tucked at approximately a 45-degree angle to your torso, preventing them from flaring out excessively.
   • Continue lowering until your chest is just an inch or two from the ground, or your upper arms are parallel to the floor. Maintain the rigid plank position throughout.
3. Concentric Phase (Pushing):
   • Exhale powerfully as you push through your palms, extending your elbows and driving your body back up to the starting position.
   • Focus on pushing the ground away from you, engaging your chest, shoulders, and triceps.
   • Maintain the straight body line, ensuring your hips and shoulders rise together.
4. Full Extension:
   • At the top of the movement, fully extend your elbows, but avoid locking them out forcefully.
   • Actively push your shoulder blades forward (protraction) to achieve full range of motion and engage the serratus anterior.
5. Repetition:
   • Maintain control and repeat for the desired number of repetitions.

Key Cues for Strictness:

• "Brace your core like you're about to be punched."
• "Squeeze your glutes."
• "Keep your body like a rigid plank."
• "Control the descent."
• "Push the floor away."

Benefits of Mastering the Strict Press Up

Incorporating strict press ups into your routine offers a multitude of physiological benefits:

• Enhanced Upper Body Pushing Strength: Directly strengthens the pectorals, deltoids, and triceps, which are crucial for everyday activities and other athletic movements.
• Improved Core Stability and Endurance: The constant engagement of the core muscles to maintain a rigid body line significantly improves abdominal and lower back strength and endurance.
• Better Proprioception and Body Control: Requires acute awareness of body position and the ability to control multiple segments simultaneously, leading to improved overall body control.
• Reduced Injury Risk: By emphasizing proper form and controlled movement, strict press ups build strength through a safe range of motion, reinforcing healthy movement patterns and reducing the likelihood of compensatory injuries.
• Foundation for Advanced Calisthenics: A strong strict press up is a prerequisite for more advanced bodyweight exercises like planche progressions, handstand push-ups, and even single-arm push-ups.
• Functional Strength: Replicates a natural pushing motion, translating well to real-world tasks and sports.

Common Mistakes and How to Correct Them

Even experienced individuals can fall prey to common errors that compromise the "strictness" of the press up.

• Sagging Hips or Arching Back: This indicates a lack of core engagement.
  • Correction: Actively brace your core and squeeze your glutes throughout the entire movement. Imagine pulling your belly button towards your spine.
• Flaring Elbows: Allowing elbows to point directly out to the sides places undue stress on the shoulder joint.
  • Correction: Keep your elbows tucked in at approximately a 45-degree angle relative to your torso. Think "arrows" not "T-shape."
• Partial Range of Motion: Not lowering the chest sufficiently or not fully extending at the top.
  • Correction: Focus on touching your chest to the floor (or coming within an inch) and fully extending your elbows with scapular protraction at the top. If full range is difficult, use a regression until strength improves.
• Neck Hyperextension: Looking straight forward or up, which strains the neck.
  • Correction: Maintain a neutral neck alignment by looking slightly ahead of your hands, keeping your head in line with your spine.
• Using Momentum or "Worming": Allowing the hips to rise before the shoulders, or pushing up in a wave-like motion.
  • Correction: Consciously move your entire body as one rigid unit. If you cannot, regress the exercise until you can maintain perfect form.

Progression and Regression

The strict press up is scalable, allowing individuals of varying strength levels to perform and benefit from it.

• Regressions (Making it Easier):
  • Wall Push-Ups: Performed standing, pushing off a wall. The less angled your body, the easier.
  • Incline Push-Ups: Hands elevated on a stable surface (e.g., bench, box, sturdy table). The higher the surface, the easier.
  • Knee Push-Ups: Performed with knees on the ground instead of feet, reducing the lever arm and bodyweight lifted. Maintain a straight line from knees to head.
  • Hands-Elevated Feet-Elevated Push-Ups (Box Push-Ups): Less common, but placing both hands and feet on elevated surfaces can reduce range of motion or leverage.
• Progressions (Making it Harder):
  • Decline Push-Ups: Feet elevated on a bench or box, increasing the percentage of bodyweight lifted and shifting more load to the upper chest and shoulders.
  • Weighted Push-Ups: Wearing a weight vest or having a weight plate placed on the upper back.
  • Single-Arm Push-Ups: Advanced progression requiring immense unilateral strength and core stability.
  • Plyometric Push-Ups: Explosive push-ups where the hands leave the ground (e.g., clap push-ups).
  • Archer Push-Ups / Pseudo Planche Push-Ups: Variations that shift more weight onto one arm or forward, increasing difficulty.

Who Should Focus on Strict Press Ups?

The strict press up is a universally beneficial exercise suitable for a wide range of individuals:

• Beginners: It's an excellent starting point for building foundational upper body strength, core stability, and understanding proper movement patterns.
• Intermediate and Advanced Fitness Enthusiasts: It serves as a crucial exercise for refining technique, building muscular endurance, and maintaining strength.
• Personal Trainers and Coaches: Understanding and teaching the strict press up is fundamental for client programming and injury prevention.
• Student Kinesiologists and Exercise Science Professionals: It provides a practical application of anatomical and biomechanical principles.
• Athletes: Many sports require strong pushing muscles and a stable core, making the strict press up a valuable training tool.
• Anyone Seeking Functional Strength: The ability to push one's own bodyweight is a highly functional and practical strength benchmark.

Conclusion

The strict press up is more than just a basic exercise; it's a testament to body control, muscular strength, and disciplined form. By adhering to its principles of rigidity and controlled movement, you not only build impressive upper body and core strength but also cultivate a deeper understanding of your body's mechanics, paving the way for advanced physical feats and a robust, injury-resilient physique. Master the strict press up, and you master a cornerstone of functional fitness.