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| Target Body Part: |
Arms, Chest, Shoulders |
| Primary Muscles: |
Anterior and Medial Deltoids (delts), Triceps, Pectorals (pecs) |
Secondary Muscles:
(Synergists/Stabilizers) |
Rhomboids, Erector Spinae, Rotator Cuff, Posterior Deltoids (delts), Serratus Anterior, Rectus Abdominus (abs), Transverse Abdominus, Gluteus Maximus (glutes), Quadriceps (quads) |
| Equipment Needed: |
No Equipment |
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Step 1
Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you.
Step 2
Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward or turned slightly inward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body without any bend at the hips or knees. Stiffen your torso by contracting your core/abdominal muscles ("bracing"), your glute and quadriceps muscles and align your head with your spine. Place your feet together with your ankles dorsiflexed (toes pointed towards your shins).
Step 3
Downward Phase: Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touch the mat/floor. Allow your elbows to flare outwards during the lowering phase.
Step 4
Upward Phase: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. For extra strength think about pushing the floor away from you. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.
Step 5
An alternative position is to turn your hands to face forwards and keep your your elbows close to your sides during the downward phase. This shifts the emphasis from the chest muscles onto the triceps and may reduce stresses in the shoulder joint.
Pushing through the heel and outside surface of your palm provides greater force in your press and stability to your shoulders.
For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.
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Customer Ratings
Average Customer Rating:
(4 Customer Ratings)
Rated by: Gareth (ACE-certified Professional)
Would Recommend this to others?: Likely
Comments: The video shows the perfect strong person push up. This is much too stressful for many people. A trainer needs to encourage clients to start safely. Push up off the knees; then progress to push up off the knees and then straighten the knees; then at last push ups off the toes become possible. But you still have top respect an individual's ability so that all the way down push ups are still beyond the strength of many. The video really should have started with a safe exercise and then showed a progression.
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Rated by: jane
Would Recommend this to others?: Definitely
Comments:
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Rated by: Sherry
Would Recommend this to others?: Definitely
Comments: perfect form!
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Rated by: Donna
Would Recommend this to others?: Definitely
Comments:
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