Primal Essential Movement: Push-Up

The push-up is a simple movement, but it’s arguably the best way to develop overall upper body strength and mobility. A proper push-up puts your shoulder blades (scapula) through their full range of motion, as opposed to the bench press, which forces you to keep your shoulder blades tight to protect your shoulders. The push-up is also unique in targeting the serratus anterior, an oft-ignored muscle whose development improves overhead movement and performance. Properly performed, the push-up also improves core stability by forcing you to maintain a rigid torso and straight legs.

The push-up forms the foundation of the Primal Blueprint Fitness Lift Heavy Things upper body program. It requires no equipment and can be scaled up or down depending on your strength and fitness levels. The basic push-up is easy to learn but difficult to master, and the variations will keep your body guessing and growing for years.

I get a lot of questions from folks who have shoulder issues or who are beginning body weight training. In both cases, people want an easier but effective alternative to the traditional military-style push-up—one that can help them build strength in a sustainable, safe way. I find the incline pushup is a great modification for anyone looking to get a solid upper body workout with less joint stress.

Helpful Resources For Healthy Primal Living

The Primal Blueprint

The Ketogenic Diet

Subscribe to the Mark’s Daily Apple Newsletter

Want the latest Primal and keto news, research, analysis, recipes, and more delivered to your inbox? Sign up for our newsletter to receive the best curated content plus offers and an op-ed from Mark you can’t read anywhere else.

Read More About Primal Fitness

How to Train for Backpacking

How to Train for Backpacking



June is National Get Outdoors Month. Here at MDA, we’re spending the next couple weeks teeing you up to have your best

Continue Reading

Do You Sit All Day? Here Are 5 Mobility Exercises You Should Be Doing!

Do You Sit All Day? Here Are 5 Mobility Exercises You Should Be Doing!



Hi, folks! Enjoy this guest post from my pal Ryan of GMB fitness in which he covers a topic near and dear to my heart: m

Continue Reading

How to Use a Foam Roller

How to Use a Foam Roller



Foam rollers are very popular these days. Places like Target and Walmart carry them. Grandmas and grandpas are foam roll

Continue Reading