Confession time: I can’t do a real push-up. Not even one! I’m a perfect example of the imbalance that many climbers have in their upper bodies–our pulling muscles are way stronger than our pushing muscles. Correcting or avoiding this imbalance is an important part of injury prevention.
One of my training ‘projects’ is improving my the strength of my antagonist muscles to correct my own imbalance. You don’t need a fancy training program: you can fit pushing muscle exercises into whatever workout/climbing schedule you already have. Here are three suggestions…
#1 Stick, Meet Carrot
During your next bouldering or routes session, work in a light number of push-ups in between routes or problems. Decide on a specific ratio–for example–do 5 (or 10) push-ups for every two boulder problems. If your gym has free weights easily accessible, you can mix it up and do other antagonist exercises.
When I do this type of workout, what I’m usually doing is ‘rewarding’ myself for doing exercises I’m not good at by doing things I like to do. For example, I do push-up progression exercises in all of my workouts: lifting or climbing. Sometimes, when I’ve done good work in a session, I’ll ‘reward’ myself by hopping up on the bar and doing a few pull-ups for fun.
You can work push-ups in between routes into your warm-up or cool down, or do them throughout a session. Don’t give yourself a break when you get outdoors–you may feel silly doing push-ups at the crag, but injuries are far worse than feeling silly. Ask yourself–if not now, when?
#2 Self-Assigned Homework
As Tony would say, I stole this idea from Tony Gentilcore, specifically from his pull-up progression series. Tony gives his clients ‘homework’ to do a certain number of reps per day, 25 or 50, for example.