CrossFit Koncepts

One of my favorite bodyweight exercises is the Push-up.  Of all the bodyweight exercises you can do the Push-up will challenge your strength, flexibility, ROM, and mid-line stability (when properly executed).

At CrossFit Koncepts we have a protocol for Push-ups called "N3" - which stands for "Nose, Nipples and Nether-region".  What this means is that during a Push-up these three parts of the body must all "touch" te ground at the same time or the repetition is not counted.  It's a tough protocol to hold yourself to, especially when you are tired, but it will help you get the most out of the exercise.

One of my favorite Push-up variations is the Dive Bomber and/or Hindu Push-up.  They are both great tools for strengthening the upper body, opening up the lower back and hips, and creating a strong abdominal wall.  We follow the same N3 protocol for Dive Bombers and Hindu Push-ups; this makes the movement a little more intense but the pay-off mobility-wise is worth the extra effort.  Another aspect that most people miss (along with the full ROM) is that the hips play an integral part in driving you through the bottom position on the way down and the way up.  Relying on just the arms and shoulders alone will make the exercise too hard for most to do without "cheating" and will minimize the connection between the upper and lower-body that this exercise capitalizes on.

NOTE: the following video is not a "perfect" example of the exercise but it is a good example of the strength and control you need to do them well.