Movement Category: Upper Body Pushing
Difficulty Level: beginner to advanced
- Establishes a basic Horizontal Upper Body Pressing movement pattern
- Strengthens and conditions the pressing musculature and the entire body
- improves the core’s strength and stability
- balances out the pulling movements for overall shoulder health and stability
Prime movers: Triceps, anterior delts, chest.
Stabilizers: Upper back, lats, spinal erectors, glutes, hamstrings, abs, quads.
Pushups – Step by Step Instructions
Step 1: Start out by supporting your straight body facing down on straight arms with your hands right under your shoulders. Legs should be straight as well, supported on the balls of the feet. Avoid any sagging of your midsection in any of the exercise phases, keep your core tight. Your could perform Push Ups on your palms, fingertips, fists, wrists and other pars of the hand, depending on your training level and specific goals. The width of your grip and the elbow position could vary as well, from very wide to very narrow.
Step 2: Begin the exercise, by pulling your body down with your lats, while maintaining a straight body alignment and inhaling. Keep your body as a solid unit. Keep descending under control until your body is about an inch of the floor.
Step 3: Reverse the motion by pressing yourself away, while exhaling and maintaining a straight body alignment. Go all the way up until your arms lock out, but do not hyperextend.
A) Wrist Push Ups
B) Knuckle Push Ups
C) Fingertip Push Ups
D) Ring Push Ups
E) Scorpion Push Ups
F) Push Ups with feet elevated