Presented byPERFORMINGTHE PERFECT PUSH UP
Presented byPERFORMING THE PERFECT PUSH UPPUSH UPis an upper body and corestabilizing functional exerciseusing one’s body ...
Presented byPERFORMING THE PERFECT PUSH UPIt is a multi-joint (compound)exercise working severalmuscle groups throughout t...
Presented byPERFORMING THE PERFECT PUSH UPStarting in a prone position(face down) the body islowered and raised using thea...
Presented byPERFORMING THE PERFECT PUSH UPThe primary muscles used (notincluding synergists or stabilizers)include:•	Chest...
Presented byPERFORMING THE PERFECT PUSH UPPerforming the “perfect” push uprequires the following:•	Proper form•	Muscle coo...
Presented byPERFORMING THE PERFECT PUSH UPFive keys to performing theperfect pushup:1.	Hand position2.	Foot position3.	Sho...
Presented byPERFORMING THE PERFECT PUSH UPHAND POSITION•	 Place hands directlyoutside the width ofthe shoulders•	 Fingers ...
Presented byPERFORMING THE PERFECT PUSH UPFOOT POSITION•	 Place feet hip distance apart withtoes tucked under•	 Heels poin...
Presented byPERFORMING THE PERFECT PUSH UPSHOULDER STABILIZATION•	 Lengthen the neck by pushing yourshoulders away from th...
Presented byPERFORMING THE PERFECT PUSH UPCORE STABILIZATION•	 Maintain a straight line runningthrough the ears, shoulders...
Presented byPERFORMING THE PERFECT PUSH UPBREATHING•	 Inhale during the descent towardsthe floor (“1 - 2 - 3” count)•	 Exh...
Presented byPERFORMING THE PERFECT PUSH UPMODIFICATIONS
Presented byPERFORMING THE PERFECT PUSH UPPUSH UPS - KNEES•	 Beginner modifications (requiresless upper body strength)1.	 ...
Presented byPERFORMING THE PERFECT PUSH UPPUSH UPS - MEDICINE BALL•	 Advanced modifications (requiresmore upper body stren...
Presented byPERFORMING THE PERFECT PUSH UPTHANK YOU!For more information visitwww.todaysfitnesstrainer.com
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Performing the Perfect Pushup

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The push up (when done properly) is the perfect anterior upper body and core stabilizing exercise. It can be done almost anywhere with open floor space, requires no equipment, works multiple muscle groups at one time, and is a movement everyone should include in their workout routine (with the exception of those with an injury that is aggravated by the movement).

Unfortunately, it’s very easy to “cheat” when performing multi-joint (or compound) exercises. Just like a blueprint, the way that each person naturally does a push up is different because, without consciously thinking about it, our bodies try to make every movement as efficient as possible (i.e. use as little energy as possible to get the job done). To get the most out of a push up you need to focus on all aspects of the movement to keep muscles contracted for the best overall result.

This presentation outlines five key steps to performing the perfect push up each and every time.

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Performing the Perfect Pushup

  1. Presented byPERFORMINGTHE PERFECT PUSH UP
  2. Presented byPERFORMING THE PERFECT PUSH UPPUSH UPis an upper body and corestabilizing functional exerciseusing one’s body weight.
  3. Presented byPERFORMING THE PERFECT PUSH UPIt is a multi-joint (compound)exercise working severalmuscle groups throughout themovement.
  4. Presented byPERFORMING THE PERFECT PUSH UPStarting in a prone position(face down) the body islowered and raised using thearms.
  5. Presented byPERFORMING THE PERFECT PUSH UPThe primary muscles used (notincluding synergists or stabilizers)include:• Chest (pectoralis major)• Arms (triceps brachi)• Shoulders (anterior deltoids)• Abdominals (rectus abdominis,transverse abdominis)
  6. Presented byPERFORMING THE PERFECT PUSH UPPerforming the “perfect” push uprequires the following:• Proper form• Muscle coordination (smooth)• Challenging the musclesthroughout the movement
  7. Presented byPERFORMING THE PERFECT PUSH UPFive keys to performing theperfect pushup:1. Hand position2. Foot position3. Shoulder stabilization4. Core stabilization5. Breathing
  8. Presented byPERFORMING THE PERFECT PUSH UPHAND POSITION• Place hands directlyoutside the width ofthe shoulders• Fingers pointedforward• Finger tips directlybelow the top of theshoulder• Fingers together andthumbs in• Weight distributed evenly
  9. Presented byPERFORMING THE PERFECT PUSH UPFOOT POSITION• Place feet hip distance apart withtoes tucked under• Heels pointing upwards towardthe ceiling• Avoid heels turning inwards (or out)during theexercise
  10. Presented byPERFORMING THE PERFECT PUSH UPSHOULDER STABILIZATION• Lengthen the neck by pushing yourshoulders away from the ears• Eyes fixed above an imaginary linebetween the two index fingers• Bend the elbows no less than a 90degree angle (toavoid shouldercollapse orthe scapulatouching behindthe back)
  11. Presented byPERFORMING THE PERFECT PUSH UPCORE STABILIZATION• Maintain a straight line runningthrough the ears, shoulders, hips,knees and heels• Engage the core stabilizers bypressing the toes (or knees) andpalms of the hands into the floor
  12. Presented byPERFORMING THE PERFECT PUSH UPBREATHING• Inhale during the descent towardsthe floor (“1 - 2 - 3” count)• Exhale during the ascent back tostarting position (“1 - 2 - 3” count)• Pause for one second beforerepeating the process
  13. Presented byPERFORMING THE PERFECT PUSH UPMODIFICATIONS
  14. Presented byPERFORMING THE PERFECT PUSH UPPUSH UPS - KNEES• Beginner modifications (requiresless upper body strength)1. Knees on the ground, maintaina straight line through ears,shoulders, hips and knees2. Same as above except keepinghips flexed
  15. Presented byPERFORMING THE PERFECT PUSH UPPUSH UPS - MEDICINE BALL• Advanced modifications (requiresmore upper body strength)1. Toes on medicine ball, maintaina straight line through ears,shoulders, hips and knees2. Same as above except hands onball and toes on floor
  16. Presented byPERFORMING THE PERFECT PUSH UPTHANK YOU!For more information visitwww.todaysfitnesstrainer.com

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