Technique
- Perform a Pushup and go back up with just enough momentum to lift your flat hands off the ground, keeping only the fingertips touching the ground.
- Keep this fingertips position (“spear”) for a second before letting the hands back down and then the whole body.
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).
Muscles
Strength
Primary
- Forearms
- Shoulders
- Chest
- Triceps
- Serratus anterior
Secondary
- Biceps
- Abs
- Obliques
- Pelvis
Flexibility
Primary
- Forearms
Individual muscles
Individual muscles
- Flexor carpi radialis
- Flexor carpi ulnaris
- Palmaris longus
- Abductor pollicis longus
- Flexor digitorum profondus
- Flexor digitorum superficialis
- Flexor pollicis longus
- Anterior deltoid
- Pectoralis major (clavicular head)
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Serratus anterior
Equipment
Appears in
Joint movements
Regressions
Palm raise pushup
Novice
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