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Proper Form Of “Push-up” (Body Weight) Exercise
Step 1
Starting Position:
1. Kneel on an exercise floor and bring your feet together behind you.
Step 2
2. Slowly bend forward to place your palms flat on the mat,
3. positioning your hands shoulder-width apart with your fingers facing forward or turned slightly inward.
4. Slowly shift your weight forward until your shoulders are positioned directly over your hands.
5. Reposition your hands as needed to allow full extension of your body without any bend at the hips or knees.
6. Stiffen your torso by contracting your core/abdominal muscles.
7. your glute and quadriceps muscles and align your head with spine.
8. feet together with your ankles dorsiflexed.
Step 3
Downward Phase:
9. Slowly lower your body towards the floor while maintaining a rigid torso
10. Head aligned with your spine. Do not allow yyour hips to hike upwards during this downward phase.
11. Continue to lower yourself until your chest or chin touch the floor.
12. Your elbows to flare outwards during the lowering phase.
Step 4
Upward Phase:
13. Press upwards through your arms while maintaining a rigid torso and head aligned with your spine.
14. Pushing the floor away from you.
15. Do not allow your low back to your hips to hike upwards.
16. Continue pressing until the arms are fully extended at the elbows.
Step 5
17. Your hands to face forwards and keep your your elbows close to your sides during the downward phase.
18. Pushing through the heel and outside surface of your palm provides greater force in your press and stability to your shoulders.
S.H. Fitness
SUSOMOY FITNESS 