When Doing Push-Ups: Full Range of Motion vs. 90 Degrees

Push-ups are a fundamental exercise that targets the chest, shoulders, and triceps. The depth of your descent can vary based on your fitness level, physical limitations, and overall performance goals. This guide explores the benefits and considerations of performing push-ups with a full range of motion versus stopping at a 90-degree angle, highlighting the importance of proper form and progression.

Full Range of Motion

Ideal for those aiming to maximize muscle engagement and strength gains, a full range of motion push-up involves lowering your chest as close to the ground as possible while maintaining proper form. This variation targets a broader range of muscle fibers in the chest, shoulders, and triceps.

Stopping at 90 degrees, where your elbows form a right angle, is a more controlled movement that can be beneficial for beginners or those with shoulder issues. It reduces the risk of injury and provides a foundational introduction to the exercise.

Form and Safety

Regardless of the depth, maintaining proper form is crucial. Keep your body in a straight line from head to heels, engage your core, and avoid letting your hips sag or rise during the exercise. Proper alignment ensures maximum effectiveness and minimizes the risk of injury.

Progression

If you're new to push-ups or have limited strength, start with variations like incline push-ups or knee push-ups. Gradually progress to standard push-ups and eventually to deeper variations to challenge your muscles further. Consistent practice and focus on form will help you build strength and improve your ability to perform full-range push-ups.

Additional Tips for Push-Up Form

1. **Look at Proper Form**: Videos like those from the Calisthenic Movement and FitnessFAQs YouTube channel can provide valuable insights into proper push-up techniques. 2. **Range of Motion**: Activating the serratus anterior muscle is important. Ensure you go all the way to the floor and push further when your arms are fully straightened to engage this muscle effectively. 3. **Variations**: For those facing physical constraints or needing a less intense workout, using a raised platform can reduce the elbow angle while maintaining a similar depth. Ensure the platform is low enough to allow for a deep enough descent and avoid lifting your hips during the exercise.

Conclusion

Aim for a full range of motion if you can do so safely and effectively. However, always adjust your approach based on your current capabilities and any physical constraints. Whether you lift for full fitness or need a simpler workout, the key is to practice proper form and gradually increase your skill level.

Check out these videos for more insights into proper push-up form:

Calisthenic Movement Video - Proper Push-Up Form FitnessFAQs YouTube Channel - Push-Up Tips and Techniques