By: Christin Everson, MS

The push-up. An effective movement for developing muscular strength.

The industry considers this the standard push-up form: hands just outside the shoulders, elbows moving at 45 degrees from the shoulder joint, anchored with toes together on a flat surface.

Lately, I’ve seen a lot of content that discourages short-lever push-ups (on the knees) in favor of other modifications that might better prepare participants to complete long-lever push-ups (on the toes).  This perspective on “why you shouldn’t do knee push-ups” has me thinking about the intention and impact behind that message and the industry's obsession with push-ups from the toes. Let’s discuss.

When distilled down, the basic definition of the push-up is using the mobility and strength of your upper body and stability of your trunk and lower body to control your body's weight as you lower to a surface and push up back to the starting position.

Even more simply, a push-up is pushing your body's weight up against gravity in some way.

As we know, there are many ways to practice a push-up while also targeting different needs. Modifying any of the following will change the movement’s intensity and muscle recruitment:

• Width of the hands

• Length of the lever (e.g., bent knees, extended knees, toes)

• Orientation against gravity (e.g., flat, incline, decline)

• Surface stability (e.g., floor, BOSU, TRX)

• Range of motion (e.g., medicine ball under one hand)

 So, I ask: with so many ways to achieve the basic definition of this movement, why is the industry obsessed with getting people to complete “the standard push-up”?

The Concern

It’s Exclusionary

The push-up has already gone through a long history of exclusionary, othering practices—specifically, the gender-labeling of the exercise. “Girl push-ups,” as short-lever push-ups have been termed, were considered weak, less-than, and those practicing that method were likely shamed.

The fitness industry generally has a reputation for judgmental practices, leading many folks to feel that there is a “right” and a “wrong” way to exist in fitness spaces. Expectations like that of the standard push-up add to that reputation. 

Our job as Fitness Professionals is to inspire and educate our communities to engage in physical activity. However, data suggests that roughly 60% of Americans do not get the recommended amount of exercise. When we emphasize completing a specific movement in a “standard” way, it further creates a divide between exercise practices and those needing them the most.

Making a Change

Change the Language

Change the language and approach when introducing this movement.

Traditional Example: “if you can’t do a push-up, drop down to your knees.”

In this example, we’re defining the expectation to the client: the standard push-up is the correct way, and any other version is not. It also creates meaning about their ability to meet that expectation. Instead, present the movement and all the options and let the participant choose what is right for them without placing an expectation on the preferred outcome. After all, modifications and progressions of movements are just biomechanics at work. They don’t create meaning. We do with our language.

Try this instead: “Here are three options for our push-ups today: Wall push-ups, stacked knee & hip push-ups, or toe push-ups. Choose the one that works best for you.”

This allows participants to feel they have agency over their movement choices, increasing their self-efficacy and enhancing their overall adherence. It also demonstrates the variety of options available without judgment of ability.

We know that language matters. It sets the tone for how people feel about their environment and themselves. Choose affirming language that creates more space for all bodies to practice movement.

Change the Expectation

Remove the expectation that there is only one way to achieve a successful, correct, and strong push-up. Any way someone can push their body weight against gravity, whether on a wall or an unstable surface, is completing a push-up. We should celebrate that movement and that effort and not place additional goals or expectations on to them.

Target the Right Participants

Much of the education that suggests not performing short-lever push-ups is to support participants' quest to achieve a long-lever push-up. Many participants are looking for this specific progression, but not all. Seek to identify the folks that are and work with them on the ways we can build up to executing more challenging movements. While searching for those participants, be more direct about that intention and less definitive about what the ideal movement is.  

A push-up is a push-up regardless of the lever length, orientation against gravity, or surface stability. It’s badass to be in complete control of your own body and have the strength to move it in any way! Break down the barriers of what participants “should” be doing and make it easy and safe for them to choose what they can do. This will help increase participants' feelings of belonging, making the industry more inclusive and helping us get more people moving!