Technique
- Start in a Plank position, with your shoulders above your wrists, and slowly bring your knees to the ground. Form a straight line between your thighs and your trunk.
- Lower yourself down with control until your chest almost touches the ground, then push yourself back up to the starting position.
Form tips
- Form a straight line from the shoulders to the knees: no bending at the hips.
- Keep your Abs engaged and a posterior Pelvic tilt.
- Keep your head neutral (do not crane forward).
- Keep your elbows close to the body on the way down; do not let them flare out.
- Lift your upper back at the top ( Shoulder protraction).
Muscles
Strength
Primary
- Shoulders
- Chest
- Triceps
- Serratus anterior
Secondary
- Biceps
- Forearms
- Abs
- Obliques
- Pelvis
Individual muscles
Individual muscles
- Anterior deltoid
- Pectoralis major (clavicular head)
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Serratus anterior
- Rectus abdominis
- External oblique
- Internal oblique
Equipment
Appears in
Calisthenics skills
Joint movements
Progressions
Pushup
Novice
Knee fingertip pushup
Novice
Regressions
Incline pushup
Beginner
Wall pushup
Beginner
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Beginner Ashtanga Vinyasa
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