|Secondary Muscle(s)||Shoulders, Triceps, Abdominals|
Push Up Instructions
- Kneel down on the floor and set your hands just outside shoulder-width.
- Index fingers are pointed straight ahead.
- Place your feet and legs together behind you. Maintain a braced core with a neutral spine.
- There should be a straight lines from your ankles, knees, hips, torso, and shoulders.
- Abdominals & olbiques are contracted.
- Glutes are active.
- Shoulders are pinned back.
- Eyes are focused on the floor, neck is in a neutral position.
- Your back should not be excessively arched nor should your hips and knees sag.
- Keep your bodyweight centered roughly over your hands and feet with your shoulders braced.
- Maintaining this stable shoulder position is key for properly loading your triceps and chest.
- As your body descends, load your chest and triceps keeping your trunk braced and back neutral.
- When you reach the bottom, push yourself back up to starting position without locking the elbows.
- For beginners, you can try this exercise by resting on your knees instead of fully extending the legs.
- Do not let your body position collapse as you descend.
- Keep your spine erect and your core tight.
- Your elbows should not flare excessively.
- Think about maintaining a vertical forearm position.
- At the bottom position, if your hands are outside your elbows, you need to adjust your starting hand position at the top.