Push-Up for BJJ
The push-up is a fundamental bodyweight pressing exercise that builds pressing endurance and shoulder stability for grappling. It requires no equipment and can be done anywhere, making it perfect for grapplers who travel for competitions. The movement pattern closely mirrors posting and pushing motions on the mat.
✓ Step-by-Step Instructions
- 1 Start in a plank position with hands slightly wider than shoulder width.
- 2 Keep your body in a straight line from head to heels.
- 3 Engage your core and squeeze your glutes.
- 4 Lower your chest toward the floor by bending your elbows at 45 degrees.
- 5 Descend until your chest is an inch from the floor.
- 6 Push through your palms to return to the starting position.
- 7 Maintain the straight body line throughout the movement.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds pressing endurance for posting when passing guard and pushing off from bottom positions. The plank position strengthens the core stability needed for maintaining top control.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Sagging the hips toward the floor
- ⚠ Flaring the elbows out to 90 degrees
- ⚠ Not achieving full range of motion
- ⚠ Piking the hips up too high
🔄 Variations
- → Diamond push-up
- → Wide push-up
- → Decline push-up
- → Plyometric push-up
Track Your Push-Up Progress
Log your strength training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Push-Up help my BJJ game? ▼
Builds pressing endurance for posting when passing guard and pushing off from bottom positions. The plank position strengthens the core stability needed for maintaining top control.
What equipment do I need for the Push-Up? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Push-Up? ▼
The Push-Up is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.