OA push up tips

Simply strong

Level 4 Valued Member
I can now do around 4-5 OA push ups (not OAOL just yet).

I’m finding my shoulder shrugs a little on the way down. I can’t quite keep the lats engaged and wondered if there are drills I can do to help or if I’m just using an intensity that’s too high and should regress to incline for a while?

I also feel it way more in my obliques than my arm! Is this usual or do I just have weak abs? Or is it typical of a technique error?

All input always appreciated!
 

pet'

Level 8 Valued Member
Hello,

I’m finding my shoulder shrugs a little on the way down. I can’t quite keep the lats engaged
Where is your active hand when you perform the move ?

Indeed, when I place my hand a little too much forward, I tend to shrug. Usually, I place it directly under the shoulder and very slightly outward.

Regarding the lats, I noticed I can keep then strongly engaged when my fingers are pointing roughly 45° sideways. If you have access to kb or bb, working on OVH press is surprisingly helpful, especially when you control the eccentric part.

I brace as if I was going to get a punch in the stomach, and contract the glutes as if someone wanted to kick my butt.

Kind regards,

Pet'
 

Simply strong

Level 4 Valued Member
Where is your active hand when you perform the move ?
I try to keep my hand under my chest and slightly internally rotated. Is this what you mean by 45 degrees sideways?

working on OVH press is surprisingly helpful, especially when you control the eccentric part.
Sadly not at the moment. However I do have lots of experience doing this, but not much experience doing OAPUs.

I brace as if I was going to get a punch in the stomach, and contract the glutes as if someone wanted to kick my butt.
I do try to do this also though not 100% successfully. I find I can do this better if I have my opposite leg a little further out to the side.
 

pet'

Level 8 Valued Member
Hello,

I try to keep my hand under my chest and slightly internally rotated. Is this what you mean by 45 degrees sideways?
The hand which is under your shoulder (not really under the chest actually) points sideways.

Sadly not at the moment. However I do have lots of experience doing this, but not much experience doing OAPUs.
In this case, you can do a wall handstand push up, but with face facing the wall. This will help you to get a hollow position and then to engage the core.

I do try to do this also though not 100% successfully. I find I can do this better if I have my opposite leg a little further out to the side.
If you do not have access to anything, you can perform LSit or HS plank.

Kind regards,

Pet'
 

Simply strong

Level 4 Valued Member
The hand which is under your shoulder (not really under the chest actually) points sideways.
I moved my hand up a little so it’s more under my shoulder and yes this is easier.

Sorry I’m still not sure what you mean by sideways? Do you mean to externally rotate the hand?!
 

Karen Smith

Level 6 Valued Member
Master Certified Instructor
Iron Maiden
I’m am just seeing this. Could you upload or send me a video and I would be happy to give you progressions to work on if you like.
 

Gary Wilson

Level 4 Valued Member
Ive just realised i cant do a single OA pushup...
Im going to start working on these!

Hows best to go from normal pushups to OA?
 

Ken_

Level 4 Valued Member
One tip I got when I was getting a form check from a SF elite was to pull the working arm downwards towards your feet when you are in the starting position. I noticed that had the effect of tensing up the mid-section and engaging the lats.
 
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fractal

Level 6 Valued Member
I found it got easier when I started setting up for a narrow pushup first, then removing one arm. Much more solid than putting one hand directly in the midline.
 

Colin Stewart

Level 6 Valued Member
Elite Certified Instructor
@Simply strong Master Chief @Karen Smith has simply nailed this, we need a video.

From experience getting people through the SFB, general if someone can do 3 OAPU then they're strong enough for a oaolpu.

This suggests there's more going on here than we can tell.
 
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