Technique
- Start in a Plank position, with your shoulders above your wrists. Form a straight line between your legs and your trunk.
- Lower yourself down with control until your chest almost touches the ground, then push yourself back up to the starting position.
- A wider Straddle position will make the exercise easier.
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
- Shoulders
- Chest
- Triceps
- Serratus anterior
- Abs
- Obliques
Secondary
- Biceps
- Forearms
- 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
Regressions
Incline pushup
Beginner
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