Girl Push Ups and Gender Equality

The girl push up is ridiculous.
 
I should fully end the post there but since you came all this way I’ll explain, but after a little rant. I have met many girls who insist on doing the “girl push up” and quite horribly I might add.
 
Why is there even a girl push up?
 
There’s no girl squat, deadlift, or chin up. What is it about the push up that requires a female version?
 
In my opinion the whole institution of the girl push up is absurd and it taints the beautiful movement that is the push up. No girl, no boy, just push up.
 
One universal push up for all mankind (Yeah, I like push ups).
 
Ladies, you always fight for equality, here’s your chance. Start doing real push ups. Show the guys you’re just as strong as they are.
 
With that being said, I understand that not everyone is strong enough to do push ups from the floor which is why the girl push up was invented in the first place. By placing your knees on the ground instead of your feet you shorten the lever and make the movement easier. However, this was invented in order to get to the floor immediately which is where things get ugly.
 
The truth is even with shortening the lever like that, the loading is still too much for many people. When the loading is too great you can bet your ass that the technique is nothing short of horrendous. So how can you save yourself from a life of cringe-worthy girl push ups? Elevate your hands.

 
Elevating the hands decreases the difficulty. All of my clients, whether male or female, start with push ups with their hands on an elevated surface that way we can work on the mechanics of the full push up with decreased loading and gradually increase as they get stronger. This way by the time we reach the floor they are actually strong enough to not only do them but do so with proper technique.
 
Setting the bar at a certain level in the power rack is great for this. Start at a level you are comfortable with and move the bar down one level at a time as you get stronger, but remember performance is crucial. You should be able to complete all reps with proper form and minimal to moderate fatigue before moving on because fatigue will interfere with technique.
 
A simple progression I use with my clients is:
 
Day 1: Start with a level where they can achieve a solid 8 reps
Day 2: Same level as Day 1, 10 reps
Day 3: Move one level down, 6 reps
Day 4: Same level as Day 3, 8 reps
Day 5: Same level as Day 3, 10 reps
Day 6: Move one level down, 6 reps
Keep repeating
 
The idea is to build volume and practice technique at a certain level before moving on. Obviously these aren’t consecutive days, 2 days per week is a good start.
 
The properly executed push up is a beautiful thing.
 
Don’t do girl push ups. Don’t be that guy.