Pushup

Also known as: Full pushup, Push up.

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Technique

1. Start in a Plank position, with your shoulders above your wrists.
2. Lower yourself down with control until your chest almost touches the ground, then push yourself back up to the starting position.
3. Pay attention to your form to increase the muscle stimulus and ensure consistent progress.

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Form tips

• Form a straight line from the shoulders to the feet: no bending at the hips. You can also have a slightly Hollow body.
• 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.
• Push your shoulders forward at the top ( Shoulder protraction).

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Muscles

Individual muscles

• Anterior deltoid
• Pectoralis major (clavicular head)
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Serratus anterior

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Equipment

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Appears in

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Progressions

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Regressions

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Variations

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