Pushing Movements

Foundational Movement #5

Pushing-based movements involve actions where force is applied away from the body to move an object or resist an external force. These movements engage various muscle groups, joint complexes, and coordination patterns. Here's an overview of the biomechanics of pushing-based movements:

Starting Position: In most pushing-based movements, the initial position involves a stable base of support, typically standing or in a quadrupedal position (on hands and knees). The spine is generally maintained in a neutral alignment to provide a solid foundation for force generation.

Force Generation: Pushing-based movements predominantly utilize the muscles of the upper body, particularly the chest (pectoralis major), shoulders (deltoids), and triceps. The lower body also plays a supportive role, offering stability and power transfer from the legs through the core to the upper extremities.

Shoulder Joint Mechanics: During pushing-based movements, the shoulder joint undergoes complex mechanics involving abduction (raising the arm away from the body), flexion (raising the arm forward), and extension (pushing the arm backward). The glenohumeral joint, along with the scapulothoracic joint (shoulder blade on the rib cage), coordinates to provide stability and mobility for efficient force generation.

Elbow Joint Mechanics: The elbow joint is a hinge joint responsible for extension and flexion. It's activated during pushing movements when the arm straightens (extension) to apply force against an object.

Wrist and Hand Mechanics: The wrist and hand serve as the contact point with the object being pushed. They must be stabilized to transmit force effectively. Wrists are generally maintained in a neutral or slightly extended position, and the fingers and palm provide grip and contact support.

Legs and Core Involvement: Even though pushing primarily involves the upper body, the lower body and core play a vital role in providing a stable base and transferring force. The legs provide a platform for generating force from the ground up, and the core muscles stabilize the trunk, enabling efficient energy transfer.

Breathing: Proper breathing technique is crucial during pushing-based movements. Exhaling during the exertion phase (when pushing) can help stabilize the core and enhance force generation.

The 10 good pushing exercises:

• Barbell bench press
• Dumbbell bench press
  
• Barbell military (overhead) press
• Dumbbell military (overhead/shoulder) press
• Dumbbell overhead triceps extensions
• Kneeling cable overhead triceps extensions
• Landmine (viking) presses
• Pec flys
• Dips
• Push-ups

As a general cue: when you perform push exercises, you carry out movements in which you push the weight or resistance away from your body (during the concentric portion of the movement).