The Guide to the CrossFit Push Up: Technique, Muscles, and How to Avoid Injury
If you're diving into CrossFit, mastering the CrossFit push up is a must. This simple yet powerful move is more than just a way to build upper body strength.
In this guide, we’ll break down what a CrossFit push up really is, why it’s so beneficial, how to do it with proper form, which muscles it works, popular variations, and common mistakes you should avoid to stay safe. Keep reading!
What is a CrossFit Push Up?
A push up in CrossFit is more than just lowering your chest to the ground and pushing back up. It’s a controlled, full-body movement that challenges your chest, arms, core, and even your legs.
In CrossFit, push ups are often done with strict form or sometimes as fast reps within a workout. It’s one of the versatile tools for building strength and stamina.
Benefits of the CrossFit Push Up
Here’s a breakdown of why CrossFit push-ups deserve a spot in your workouts:
A. Push Ups are Functional
Push-ups might seem like a basic movement, but they are incredibly functional. That means they help train your body for real-life actions. The motion of a push-up mimics everyday tasks like pushing a heavy grocery cart, opening a stiff door, or even helping yourself get off the ground.
These are all practical movements that we do without thinking, but having the strength and control to do them safely and efficiently makes a big difference. Push-ups build the muscles and coordination needed for these tasks, helping you move better and reduce your risk of injury in daily life.
B. Push Ups are Super Efficient
One of the biggest benefits of push-ups is how efficient they are. With just one exercise, you're activating multiple muscle groups. That means you get more results in less time, which is perfect if you have a busy schedule.
For example, while your chest and triceps push you up, your core stabilizes your spine, and your glutes and legs keep your body in a straight line. It’s a full-body workout packed into a single movement.
C. Push Ups are Accessible
Push-ups are one of the most accessible exercises out there. You don’t need any equipment, a gym membership, or a big workout space. You can do them anywhere — at home during a TV break, in a park as part of a bodyweight circuit, or even in your office during a quick break.
That flexibility makes push-ups a powerful tool for building consistency. And the best part? You can modify the push-up to suit your fitness level.
How to Do a Push Up with Proper Form
Push ups might look easy, but doing them the right way makes all the difference. Here’s a step-by-step guide to help you master the CrossFit push up with good form:
1. Start in a Tall Plank Position
Place your hands right under your shoulders and keep your feet slightly apart. Make sure your neck is in a neutral position (don’t tuck your chin or crane your head).
2. Spread Your Fingers and Grip the Floor
Push the palms of your hands and the balls of your feet into the ground for a strong base.
3. Brace Your Core
Tighten your belly like you’re preparing for a punch. Keep your hips in line with your shoulders. Remember that your body should form a straight line from head to heels (no sagging or sticking your butt up!).
4. Lower With Control
As you bend your elbows, keep them close to your body (don’t let them flare out!). Bring your shoulder blades together and lower your chest until it touches the floor.
5. Push Back Up
Still keeping your body tight, press yourself up until your arms are straight and you’re back in the plank position. That’s one good rep!
Muscles Worked During the CrossFit Push Up
When you do a CrossFit push up, you’re actually working more than just your chest. This powerful move targets your chest (pecs), shoulders (deltoids), and triceps.
At the same time, your back and biceps jump in to help support the movement. But your core muscles, especially your abs and spinal stabilizers, also fire up to keep your body in a straight line.
Even your legs, including your quads and hip flexors, play a part by keeping your plank position strong and steady. That’s why push ups are such a great full-body strength builder!
Popular Variations of the CrossFit Push Up
There’s more than one way to do a CrossFit push up, and adding variety can help you build strength faster, improve mobility, and keep your workouts exciting! Here are some popular push-up variations that challenge different parts of your body and prepare you for more advanced movements:
A. Pike Push-ups
Pike push-ups are a great way to build strength in your shoulders and prep for handstand push-ups.
In this variation, you raise your hips to form a triangle shape with your body, placing more weight over your hands.
This increases the difficulty and really works your upper body. For an extra challenge, try elevating your feet or using parallettes.
B. Russian Push-ups
Russian push-ups combine a regular push-up with a transition to a forearm plank and then an explosive return to the high plank. They build upper body strength, all using just your bodyweight.
This push-up variation adds a quick transition from a plank to a forearm position and back. It’s awesome for building explosive strength and core stability.
The movement mimics part of the muscle-up transition, making it perfect for athletes looking to develop those skills. Want more intensity? Try a vertical version like box dips!
C. Deficit Push-ups
Want to increase your range of motion and get stronger? Deficit push-ups are the way to go. By placing your hands on small plates, you go deeper in each rep, activating more muscles and generating more force.
These are especially useful if you’re training for strict handstand push-ups. To level up, increase the height of your deficit or combine it with a pike push-up!
Common Push Up Mistakes and How to Fix Them
Push-ups might seem easy, but there are a few common mistakes that can sneak in without you even realizing it. Let’s check out what to watch for and how to correct them!
1. Letting Your Hips Sag
If your hips drop too low, it puts strain on your lower back and takes pressure off your core. To fix this, brace your core tight and move your body as one solid line from head to heels.
2. Hands Too Far Forward or Wide
Placing your hands too far in front of your head or too wide can stress your shoulders. Instead, keep your hands directly under your chest for proper alignment and support.
3. Wrist Pain
If your wrists hurt during push-ups, it may be from too much pressure or unfamiliar movement. Try using your knuckles, gripping dumbbells, or placing a towel under your wrists to reduce the strain while still training properly.
4. Not Going Low Enough
Only going halfway down cuts your results short. Aim to lower your chest all the way to the floor with each rep. If that’s too hard right now, modify the movement until you build enough strength for full reps.
Try the Crossfit Push-Up Today!
CrossFit is often seen as a high-intensity workout for adults, but the truth is, kids can benefit from it just as much. Children are naturally energetic, curious, and eager to move, which makes them perfect candidates to do crossfit workout for kids.
At Rockstar Academy, we’ve created a kid-friendly version of CrossFit called the RockFit program, tailored specifically for young learners. This program introduces children to the foundations of strength, endurance, balance, and agility through fun, engaging activities that are both safe and developmentally appropriate.
Beyond the physical benefits, RockFit encourages teamwork, discipline, and confidence. Kids train together, celebrate each other's progress, and learn the value of setting and achieving goals.
Through events like RockOlympics, students get the exciting opportunity to showcase their fitness skills in a fun and friendly competition, boosting their self-esteem and motivation.
And if you’re unsure whether it’s the right fit, no worries. As the best Sports & Performing Arts Academy, Rockstar Academy offers a free trial class, so your child can experience the fun firsthand. It’s a fantastic way to introduce them to a healthy lifestyle while making new friends and having a great time!
FAQ
Are push-ups CrossFit?
Yes, push-ups are a key bodyweight exercise commonly used in CrossFit workouts.
Which exercises come under CrossFit?
CrossFit includes varied movements like squats, push-ups, pull-ups, deadlifts, and Olympic lifts.
