Exercise Three

discover the power of the push movement.

Creating Strength From the Ground Up

Pushing movements teach your body how to create force and transfer it outward. Whether you’re pushing something away from you or overhead, the push pattern builds strength and stability through the upper body and core.

What a Push Is

A push involves moving weight away from the body, either horizontally (like a push-up) or vertically (like an overhead press).

Muscles Involved

• Chest

• Shoulders

• Triceps

• Core and glutes for stability

Why the Push Matters

• Builds upper-body strength

• Improves shoulder function

• Enhances posture when balanced with pulling movements

Common Beginner Mistakes

• Flaring elbows too wide

• Arching the lower back

• Letting the shoulders shrug up toward the ears

Helpful Coaching Cues

• “Brace your core before you push.”

• “Exhale as you press.”

• “Elbows at about 45 degrees.”

• “Push the floor away” (for push-ups)

Strong pushing comes from a stable body, not just strong arms.

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