Upper body pressing is one of the most popular movements in training—bench press, pushups, shoulder press, dips, and all the variations in between.
But just because you can press doesn’t mean you’re pressing well.
Poor pushing mechanics are one of the leading causes of shoulder, neck, and elbow issues in both athletes and adults. From flared elbows and rounded shoulders to weak core support and overloaded joints, most pressing issues come from faulty movement, not just lack of strength.
If you want to build real upper body power—and protect your shoulders for the long haul—you need to train the push pattern with intent, control, and smart progression.
In Part 3 of the Functional Movement Series, we break down how to press with proper form, what muscles should be doing the work, how to avoid the most common compensations, and how to build strong, stable pushing mechanics that translate to both the gym and real life.
Here’s how the full series looks:
- Part 1: Squat Patterns — Improve your base of support
- Part 2: Hinge Patterns — Protect your back, train your glutes
- Part 3: Push Patterns — Press with power and control
- Part 4: Pull Patterns — Strengthen your back and posture
- Part 5: Lunge Patterns — Fix imbalances and build stability
- Part 6: Carries & Holds — Train your core and full-body strength
- Part 7: Rotation & Anti-Rotation — Build control through your core
- Part 8: Jump, Land & Move — Tain power and athletic movement
Let’s break down Part 3: Push Patterns.
WHY PUSHING PATTERNS MATTER
Push movements are essential for building upper body strength, posture, and athletic ability. Whether you’re doing a pushup, pressing overhead, or shoving an opponent on the field, a good push pattern is about more than just brute force.
Done right, pushing develops powerful arms, shoulders, and chest while reinforcing core stability and scapular control. Done wrong, it wrecks your joints and teaches your body to compensate under pressure.
From everyday movement to sport-specific force production, push mechanics play a major role in strength, control, and injury resilience.
WHAT DEFINES A FUNCTIONAL PUSH?
A functional push is a movement that:
- Generates force from the core and transfers through the arms
- Keeps the shoulders, spine, and elbows in proper alignment
- Allows the scapulae (shoulder blades) to move freely when neede
- Can be progressed without joint breakdown
This applies to both horizontal (pushup, bench press) and vertical (overhead press, landmine press) pushing.
It’s not about maxing out a lift—it’s about building strength you can actually use.
WHAT A PUSH PATTERN SHOULD TRAIN
When performed well, pushing patterns strengthen:
- Chest (Pecs) – Primary drivers in horizontal pressing
- Deltoids (Shoulders) – Especially anterior and medial heads
- Triceps – Elbow extension and lockout
- Serratus Anterior – Scapular movement and stability
- Rotator Cuff – Shoulder joint control
- Core – Anti-extension and postural integrity
A great push is never just about arms—it’s about how your trunk, spine, and shoulder blades support the movement.
COMMON PUSHING LIMITATIONS
Here are the most common issues we see when clients struggle with pressing:
- Flared elbows – Poor shoulder mechanics, increased joint stress
- Shrugged shoulders – Overactive traps, underactive serratus
- Hyperextended low back – Weak core, tight lats, poor control
- Pain during pressing – Poor scapular mobility, unstable shoulder
- Relying on momentum – Compensation for lack of strength or control
Most of these aren’t strength issues—they’re movement quality problems.
WHAT PUSHING REQUIRES
To press effectively, you need three things working together:
1. Mobility
- Thoracic extension – Can you maintain an upright chest and neutral spine?
- Shoulder flexion & external rotation – Can you raise your arms overhead without arching your back?
- Scapular mobility – Can your shoulder blades move without restriction?
2. Stability
- Core control – Keeps your spine from arching or collapsing
- Scapular stability – Allows the shoulder joint to stay centered
- Wrist/elbow alignment – Keeps force directed properly
3. Motor Control
- Can you generate smooth, controlled force through the full range of motion—without relying on momentum or compensation?
HOW TO IMPROVE YOUR PUSH PATTERN
Step 1: Address Mobility & Setup
- Wall Slides or Foam Roller Shoulder Flexion – 2x10
- Quadruped T-Spine Rotations – 2x8/side
- Wall Angels or Band Pull-Aparts – 2x10
- Dead Bug or Bird Dog – Reinforce neutral spine
Step 2: Rebuild the Pattern with Control
Start with:
- Incline or Eccentric Pushups – 3x8
- Tall-Kneeling Landmine Press – 3x6/side
- Half-Kneeling Cable Press with Core Engagement – 3x10/side
- Wall Push-Aways or Serratus Wall Slides – 2x10
Step 3: Progress to Strength-Based Variations
Once control is solid:
- Pushups → Weighted Pushups → Ring Pushups
- DB Floor Press → DB Bench Press → Barbell Press
- Landmine Press → Standing Overhead Press (if mobility allows)
- SA Dumbbell Press – Great for imbalances and core activation
Use tempo and pauses to build control—not just weight.
SAMPLE PUSH WARM-UP (DAILY PREP)
Use this before pressing days or upper body workouts:
- Foam Roll Lats & T-Spine – 1–2 min
- Wall Slides or Band Pull-Aparts – 2x10
- Quadruped T-Spine Rotations – 2x8/side
- Dead Bug Hold or Bird Dog – 2x30 sec
- Incline Pushups (tempo) – 2x6
- Tall-Kneeling Landmine Press (light) – 2x8/side
FINAL TAKEAWAY
Pushing is more than upper body strength—it’s about pressing with precision, posture, and power.
Don’t let poor mechanics limit your strength or lead to long-term joint issues. Master the movement first, build control, and progress only when your body is ready.
WANT HELP FIXING YOUR PUSH PATTERN?
We’re offering new clients a special bonus:
- ✅ 1 Free Movement Screening (online or in-person)
- ✅ 1 Free Week of Functional Training Access
- ✅ 15% Off Peak Supplements (to support joints, strength, and recovery)
Ready to press with power and confidence? Enter your email below to get your special offer!
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