Weekly Workout Pt. 2 : The Push-Up

The push-up is one of those exercises that everybody wishes they could do; few can, and even then the form is typically lacking. Check out this week’s exercise!

How to (standard push-up):
  • Start in tabletop position with hands directly below shoulders, feet should be slightly parted.

Eric push up

  • Slowly lower yourself until your elbows are completely bent, or your chest has reached the ground, then pause.

Eric push up

Note: Elbows should skim your sides for military push-up.

  • Push yourself back to tabletop position and repeat.
How to (modified push-up):
  • Again, in tabletop position, start with hands directly below shoulders and knees on the ground.
  • Slowly lower until your chest has touched the ground, pause and then return to starting position.

Eric push upNote: For this to be a proper modification of the standard military push-up, you must keep spine aligned and butt down. If performed correctly your chest should hit the ground at the same time your hips do.

Avoid:

Eric push upLifting your hips too much—back and hips should be aligned with spine.

Eric push upNot completing the full movement—by the time you have completed the full movement, arms should have been bent the full 90 degrees or below.

hillaIf you are performing a modified push-up, butt should not be higher than hips, and chest should have reached the ground.

Tip:
  • Try placing your feet on a table or chair so your body is lower than your feet, thereby increasing the intensity of the workout.
  • Include a Bosu ball or stability ball to spice up the exercise.
Targeted Muscles:
  • Biceps, triceps, shoulders, chest, abdominals.
Photo Credit: Flourishing Photography

Leave a Reply