Push-up - End position (WRONG-RIGHT)
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Chest
- Tipo
- Strength
Push-up End Position (Wrong-Right) is a coaching drill that teaches you the correct top lockout position of a push-up by contrasting it with a common incorrect form. It trains body awareness and reinforces proper chest, shoulder, and triceps engagement so your push-up starting and finishing position is safe and effective.
Cómo hacer el Push-up - End position (WRONG-RIGHT)
- 1Begin on the floor in a high plank position with your hands placed slightly wider than shoulder-width apart and your arms fully extended.
- 2Demonstrate the WRONG position first: allow your lower back to sag toward the floor, let your hips drop, and round or shrug your shoulders up toward your ears so you can clearly feel the difference.
- 3Take note of how the incorrect position collapses the core and places excessive strain on the lower back and shoulder joints.
- 4Reset to the CORRECT top position: press the floor away and straighten your arms fully, creating a rigid line from your head through your hips to your heels.
- 5Squeeze your glutes and brace your core so your hips neither sag nor pike up above the line of your spine.
- 6Pull your shoulder blades apart slightly (protract) and keep your shoulders packed down away from your ears to fully engage the chest and stabilize the shoulder girdle.
- 7Hold the correct lockout for 2–3 seconds, consciously feeling the chest, anterior shoulders, and triceps engaged, then lower into the next rep or release.
Consejos de técnica
- Think of pushing the floor away from you at the top rather than simply straightening your arms — this activates the chest through the full range and protects the elbows.
- Your neck should stay neutral; avoid looking up or letting your chin jut forward, which can strain the cervical spine.
- A rigid plank from head to heel is the cue to aim for — if you can't hold it, regress to a knee push-up until core strength improves.
- Practice transitioning slowly between the wrong and right positions a few times so your body learns the proprioceptive difference before performing full reps.
Errores comunes
- Letting the hips sag at the top lockout, which overloads the lumbar spine and removes core bracing from the movement.
- Shrugging the shoulders up toward the ears instead of packing them down, which reduces chest involvement and impinges the shoulder joint.
- Hyperextending the elbows by locking them out aggressively, which puts unnecessary stress on the joint rather than keeping a soft, full extension.
- Piking the hips too high in an attempt to correct a sag, which shifts load away from the chest and turns the move into a downward-dog hold.
- Forgetting to protract the shoulder blades at the top, missing the serratus anterior activation that stabilizes the scapula during pressing movements.
Preguntas frecuentes
What is the correct push-up end (top) position?
At the top of a push-up your arms should be fully extended, your body should form a straight line from head to heels, your core and glutes should be braced, and your shoulder blades should be slightly spread apart with your shoulders pulled away from your ears.
Why does the top position of a push-up matter so much?
The lockout position sets the foundation for every rep — poor form at the top (sagging hips, shrugged shoulders) cascades into worse mechanics on the way down and back up, increasing injury risk to the lower back and shoulders over time.
How is this wrong-right drill different from a regular push-up?
Rather than focusing on the full range of motion, this drill isolates and compares the incorrect versus correct top position so you can build body awareness and muscle memory for proper form before performing complete repetitions.
What muscles are engaged in the correct push-up top position?
The chest (pectoralis major) is primarily active, supported by the anterior deltoids and triceps to maintain elbow extension, and the core and glutes to hold the rigid plank line.
How do I know if my hips are in the right place at the top of a push-up?
Ask a training partner to check from the side, or film yourself — your hips should align with your shoulders and ankles in one continuous line. If your hips are above or below that line, adjust before continuing.
