Push-up Pain

So, now that we know what a good push-up looks like...how are we doing them wrong?

The main pain associated with the push-up is pain in the shoulders and elbows. In this video, Dr. Kelly Starrett describes how to save the shoulders and why position is so important in the push-up:

So...

-If the shoulders are internally rotated...push-ups=pain

-If the elbows bend first...push-ups=pain

-If the butt isnt squeezed and belly isnt tight...push-ups=pain

-If you look up and dont keep your head stable...push-ups=pain

The take away is that position is important. Not just in the push-up, but in all movements. Simply by improving your position, you can avoid a lot of the pain you experience...not to mention save yourself from pain down the road. Practice your push-ups and try to integrate these ideas to be more effective:
1. Get down, feet together and squeeze your glutes (and kept them that way throughout the movement) aka "stay tight" the whole time so you do not sag.
2. "Screw your hands into the ground" so that your elbow-pits are pointing straight ahead to create torque. This is one of the biggest errors. By doing this your push-ups will be much more efficient.
3. Initiate the movement in the shoulders, not the elbows (your elbows should be vertical, at a 90 degree angle throughout the movement).