CrossFit Push Ups: Common Mistakes, Fixes & WODS
Push-ups are an essential movement in CrossFit, helping you build foundational strength in the upper body, enhance core stability, and improve overall conditioning.
They’re fundamental not only for strengthening the major muscles of the upper body, such as your chest, shoulders, triceps, and core but also for developing endurance that carries over into other CrossFit movements and workouts.
Whether you’re just starting out or are already an experienced CrossFit athlete, refining your push-up technique can make a big difference in both performance and injury prevention.
However, push-ups are often performed with common mistakes that can limit effectiveness and even lead to strain or injury.
Mistakes like improper body alignment, incomplete range of motion, and poor hand placement can reduce the benefits you get from push-ups and may even strain your shoulders, wrists, or lower back.
This article will provide you with a comprehensive guide to push-up techniques, common mistakes to avoid, and specific WODs (Workouts of the Day) that include push-ups.
By the end, you’ll have the knowledge and tools to confidently incorporate push-ups into your CrossFit training while ensuring good technique and maximizing results regardless of your fitness level.
Points of Performance For CrossFit Push Ups
Follow these points of performance to perform a perfect push-up and the most efficient way to perform the exercise to maximize our repetitions and prevent fatigue.
- Hands on the ground shoulder-width apart in the starting position
- Legs extended with the balls of the feet on the ground in a push up plank position
- Arms begin fully extended
- Descend the chest and thighs to the ground
- Maintain a rigid core
- Elbows move towards the hips and away from the shoulders
- Contact the ground with the chest and thighs in the bottom position
- Reverse direction until elbows become fully extended
Key Techniques for Proper CrossFit Push Ups
To get the most out of push-ups in your CrossFit training, you’ll need to focus on correct form and body positioning.
Here’s a breakdown of key techniques to help you master the push-up:
Maintaining a Rigid, Straight-Line Posture
A key part of an effective push-up is keeping your body aligned in a straight line from head to heels.
This posture ensures that your core and upper body are working together to support your weight.
To achieve this, engage your core, glutes, and quads throughout each rep.
By keeping these muscles tight, you’ll prevent sagging in your hips (which can strain your lower back) and avoid lifting your hips too high (which can break your alignment).
The more rigid and aligned you keep your body, the more efficient each push-up becomes, reducing strain and boosting strength gains.
Hand Placement
Correct hand placement is essential for stability and power.
Position your hands directly under your shoulders with your fingers pointing forward.
Your hands should be approximately shoulder-width apart to provide a balanced base and maximize force as you push.
Placing your hands too wide or too narrow can destabilize the movement and increase strain on your wrists and shoulders.
By keeping them under your shoulders, you’ll be better able to maintain control throughout the exercise.
Full Range of Motion
For a push-up to be truly effective, you need to use a full range of motion.
This means lowering your chest until it’s about an inch from the ground at the bottom and fully extending your arms at the top.
Reaching this full depth activates your muscles through their complete range, which helps build strength and muscle endurance.
Be careful not to cut the movement short, as partial reps can limit gains and create imbalances over time.
Practicing a full range of motion also helps you master the push-up, making it a powerful addition to your workouts.
Proper Scapular Movement
Allow your shoulder blades (scapulae) to move naturally during each push-up.
As you lower yourself, let your shoulder blades retract slightly, and as you press up, let them protract.
This natural movement keeps your shoulders functioning smoothly and reduces the risk of overuse or strain.
Forcing your shoulder blades to stay fixed or pushing too far forward at the top of the movement can place unnecessary stress on your shoulder joints.
Instead, focus on controlled, fluid movement to maximize strength and protect your shoulders.
Controlled Movement
Moving too quickly through push-ups can lead to sloppy form and reduce the exercise’s benefits.
Aim for a slow, controlled pace to fully engage your muscles and maintain stability throughout each rep.
Performing push-ups with control prevents you from relying on momentum, which can reduce strength gains and increase the risk of injury.
Instead, focus on squeezing your muscles and staying balanced.
This slower, deliberate pace helps you build strength and endurance safely.
Elbow Position
Your elbow position plays a big role in the effectiveness and safety of your push-up.
Keep your elbows at about a 45-degree angle from your torso.
Allowing your elbows to flare out too wide can put strain on your shoulders and reduce control, while keeping them too close to your sides can limit range of motion and make the movement harder.
A 45-degree angle balances both control and protection for your shoulder joints, letting you push with maximum force while staying safe.
Common Push-Up Mistakes to Avoid
Avoiding these common mistakes will ensure that you perform push-ups effectively and safely, maximizing strength gains and reducing the risk of injury.
Improper Body Alignment
Maintaining a straight line of the entire body from head to heels is essential, yet many CrossFit athletes struggle with alignment errors that can strain the lower back.
“The Dog”: This mistake involves raising your hips too high, which breaks alignment and creates a “downward-facing dog” shape. This position removes engagement from the core and makes the push-up less effective overall.
“The Cobra”: Allowing your hips to sag creates an arch in the lower back, putting unnecessary strain on it. This is often a sign of inadequate core engagement, which makes the push-up harder and can lead to back discomfort over time.
Incomplete Range of Motion
Achieving a full range of motion is crucial for effective push-ups, but it’s common to see shortened movements in CrossFit.
Not lowering your chest close to the ground or failing to fully extend your arms reduces the benefits of the exercise and limits strength development.
A proper push-up should lower the chest to within an inch of the ground, and each rep should finish with arms fully extended at the top.
Incorrect Hand Placement
Incorrect hand placement can lead to discomfort and instability.
Placing your hands too far forward, too wide, or too narrow can strain your wrists and shoulders, reducing the stability of the movement.
To avoid this, make sure your hands are shoulder-width apart and positioned directly under your shoulders for a balanced and controlled push-up.
Elbow Flaring
Letting your elbows flare out too widely can put unnecessary stress on your shoulders.
This mistake not only limits your range of motion but also decreases the push-up’s effectiveness.
Aim to keep your elbows at about a 45-degree angle from your torso to maintain shoulder health and optimize strength.
Head Position
Many athletes make the mistake of craning or “reaching” with their head toward the ground, which can strain the neck and disrupt alignment.
Keep your head in a neutral position, with your neck in line with your spine, to maintain proper alignment and reduce the risk of strain.
Lack of Body Tension
Without full-body tension, push-ups lose their effectiveness, and improper form is more likely.
Engage your core and glutes throughout the movement to stabilize your body and prevent sagging. This will make each push-up more powerful and safer.
Bouncing or Moving Too Quickly
Using momentum to “bounce” through push-ups, rather than performing controlled movements, reduces their strength-building benefits.
Moving too quickly may feel easier in the short term, but it often leads to poor form and increased risk of injury.
Slow, deliberate movements are essential for targeting the right muscles and making consistent progress.
Tips for Improving Push-Up Form and Strength
Implementing these strategies and coaches’ tips will help you build strength and enhance your push-up performance in CrossFit.
Focus on Quality Over Quantity
In CrossFit, it can be tempting to push for high reps, but focusing on quality over quantity is key.
Proper form leads to better strength gains and minimizes injury risk.
Aim for clean, controlled push-ups rather than rushing through reps, especially in WODs where form can easily break down under fatigue.
Use Scaling Options
If you’re working on building strength, try scaling push-ups by using elevated surfaces like a box or bench.
This reduces the intensity and allows you to practice proper form before progressing to ground-level push-ups.
Scaling is an effective way to maintain quality while gradually increasing strength.
Practice Breathing Techniques
Breathing “behind the brace” helps you maintain core engagement during each push-up.
Instead of taking deep breaths that break your core stability, take short breaths that allow you to keep your core braced and stable throughout the movement.
Incorporate Progressive Overload
To keep building strength, use progressive overload by gradually increasing the difficulty.
This might mean adding a weighted vest, increasing reps, or introducing tempo variations (like pauses at the bottom).
Progressively challenging yourself ensures that you continue to make strength gains.
Regular Practice
Consistency is essential to mastering push-ups.
Incorporate push-ups into your training routine regularly, but avoid overtraining to protect your joints and muscles.
Consistent practice will build both strength and endurance, allowing you to perform push-ups with proper form in high-rep WODs.
By avoiding common mistakes and focusing on proper technique, you’ll be well on your way to mastering push-ups in CrossFit, enhancing your upper body strength, and improving your overall performance.
CrossFit WODs Incorporating Push-Ups
Integrating push-up-focused WODs into your routine is a powerful way to build upper body strength, improve endurance, and refine your push-up form.
Here are five example WODs designed to target different aspects of push-up strength and conditioning.
Each workout prioritizes quality movements that will challenge your upper body while enhancing your overall performance.
WOD 1: “Push-Up and Pull”
5 Rounds for Time:
- 15 Push-Ups
- 10 Pull-Ups
- 20 Air Squats
This WOD combines push-ups and pull-ups to build upper body strength and muscle endurance, balanced with air squats to keep your legs engaged.
Completing this workout for time will also test your cardio endurance, making it a well-rounded challenge.
WOD 2: “Push-Up Pyramid”
EMOM (Every Minute on the Minute) for 10 Minutes:
- Odd Minutes: 10 Push-Ups
- Even Minutes: 15 Air Squats
This EMOM structure keeps you moving while giving you short bursts of recovery.
The push-ups focus on upper body strength, while the air squats provide an active recovery for your arms, creating a dynamic workout that builds endurance over time.
WOD 3: “Upper Body Blast”
AMRAP (As Many Rounds As Possible) in 15 Minutes:
- 10 Push-Ups
- 10 Dumbbell Rows (each arm)
- 30 Double Unders (60 Single Unders)
This AMRAP challenges your upper body with push-ups and rows while incorporating jump rope practice.
Pacing yourself to complete as many rounds as possible will test both your strength and endurance.
Aim to maintain good form throughout, especially as you tire.
WOD 4: “Push for Power”
4 Rounds for Quality (Focused on Form and Technique):
- 12 Perfect Push-Ups (slow and controlled)
- 30-second Plank Hold
- 15 Ring Rows (or Pull Ups)
In this WOD, form takes precedence over speed.
Performing slow and controlled push-ups allows you to work on technique, while the plank hold and ring rows focus on core and back strength.
This is an excellent option if you’re looking to improve your push-up mechanics without the pressure of a time cap.
WOD 5: “Push-Up and Run”
3 Rounds for Time:
- 400 m Run
- 20 Push-Ups
- 10 Box Jumps 24/20″
This WOD brings together push-ups, running, and burpees to build endurance and stamina of the whole body.
The 400m run provides a cardio boost, while the combination of push-ups and box jumps keeps your upper body and legs engaged.
This workout is ideal for developing both strength and cardiovascular fitness, making it a solid all-around choice for CrossFit athletes.
Incorporate these WODs to help you build push-up strength, improve technique, and challenge yourself with varied movements and intensities.
Remember, form is key, so focus on quality reps to maximize your gains and prevent injury.
Wrapping Up On CrossFit Push Ups
Push-ups are a foundational exercise in CrossFit, essential for developing upper body strength, endurance, and stability.
Mastering proper form not only improves your efficiency and power but also significantly reduces the risk of injury—making it a vital skill for CrossFit athletes at every level.
By focusing on the key techniques, avoiding common mistakes, and regularly incorporating push-up-specific WODs, you can strengthen your upper body, enhance your conditioning, and build confidence in your training.
They can also be a great was to build core strength and transfer to barbell lifts like the bench press.
As you integrate these tips and workouts into your routine, you’ll find that consistent practice leads to stronger, safer push-ups and, ultimately, better overall performance in CrossFit.
Take your time to refine your form, prioritize quality over quantity, and watch as your progress builds a more resilient, capable upper body that powers you through WODs and beyond.
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