Push Ups

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.

*Tips*

• 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.