How to Warm-Up for Pushups; a mobility perspective

One of the most impactful ways I’ve ever been taught something is not by being told ‘what to do’ but ‘how to think about doing it’. So this post is not about recommending exercises xyz, but rather sharing how I think about warming up for pushups. I hope at least one person gets value from this.

If pushups are an important exercise in your routine then it’s important to be aware of how to approach warming up for it, from a joint perspective.

I’d say the main joints to consider are; wrists, elbows, scapula

Wrists

Can you actively bring your wrists into 90 degree of extension? If you can do that pain free — then great! If not, then you have three options in my eyes.

1. Perform the exercise on your fists, holding onto a DB or some equipment to keep your wrists neutral.
2. Find an alternative to pushups for now while working to improve your wrist mobility (comment if you’d like specific tips for improving wrist mobility)
3. Find an alternative to pushups for now while not trying to improve your wrist mobility

Scapula

Can you actively protract and retract your scapula pain free? Do you have body awareness in that part of your upper back? What can you do to have better body control in your scapula?

1. Film yourself trying to move your scapula through four movements as smoothly as you can (elevate, retract, depress, protract)
2. Discover for yourself if any of the above movements cause any pain or pinching. Write down any findings and be specific.
3. If you are pain free then start building up isometric strength in your weak areas. Start off with Level I PAILs for example. Try and create full body tension at 30% intensity. High enough to teach more body awareness, but low enough so that you are not too fatigued to train it often.

Elbows

Can your elbows supinate and pronate in both flexion and extension pain free?

1. For many people elbows won’t be a limiting factor, but it’s still something we train, so we must consider it.
2. If your ‘push’ workout will challenge your shoulder/elbows in different positions, then you should warm up your elbows in different positions. Try doing three elbow CARs (moving your elbow through a full pain free range of motion) but each of them in a slightly different position.

How do you warm up for pushups or a ‘push’ day? Let me know !