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.

1. Presented by
PERFORMING
THE PERFECT PUSH UP

2. Presented byPERFORMING THE PERFECT PUSH UP
PUSH UP
is an upper body and core
stabilizing functional exercise
using one’s body weight.

3. Presented byPERFORMING THE PERFECT PUSH UP
It is a multi-joint (compound)
exercise working several
muscle groups throughout the
movement.

4. Presented byPERFORMING THE PERFECT PUSH UP
Starting in a prone position
(face down) the body is
lowered and raised using the
arms.

5. Presented byPERFORMING THE PERFECT PUSH UP
The primary muscles used (not
including synergists or stabilizers)
include:
• Chest (pectoralis major)
• Arms (triceps brachi)
• Shoulders (anterior deltoids)
• Abdominals (rectus abdominis,
transverse abdominis)

6. Presented byPERFORMING THE PERFECT PUSH UP
Performing the “perfect” push up
requires the following:
• Proper form
• Muscle coordination (smooth)
• Challenging the muscles
throughout the movement

7. Presented byPERFORMING THE PERFECT PUSH UP
Five keys to performing the
perfect pushup:
1. Hand position
2. Foot position
3. Shoulder stabilization
4. Core stabilization
5. Breathing

8. Presented byPERFORMING THE PERFECT PUSH UP
HAND POSITION
• Place hands directly
outside the width of
the shoulders
• Fingers pointed
forward
• Finger tips directly
below the top of the
shoulder
• Fingers together and
thumbs in
• Weight distributed evenly

9. Presented byPERFORMING THE PERFECT PUSH UP
FOOT POSITION
• Place feet hip distance apart with
toes tucked under
• Heels pointing upwards toward
the ceiling
• Avoid heels turning inwards (or out)
during the
exercise

10. Presented byPERFORMING THE PERFECT PUSH UP
SHOULDER STABILIZATION
• Lengthen the neck by pushing your
shoulders away from the ears
• Eyes fixed above an imaginary line
between the two index fingers
• Bend the elbows no less than a 90
degree angle (to
avoid shoulder
collapse or
the scapula
touching behind
the back)

11. Presented byPERFORMING THE PERFECT PUSH UP
CORE STABILIZATION
• Maintain a straight line running
through the ears, shoulders, hips,
knees and heels
• Engage the core stabilizers by
pressing the toes (or knees) and
palms of the hands into the floor

12. Presented byPERFORMING THE PERFECT PUSH UP
BREATHING
• Inhale during the descent towards
the floor (“1 - 2 - 3” count)
• Exhale during the ascent back to
starting position (“1 - 2 - 3” count)
• Pause for one second before
repeating the process

13. Presented byPERFORMING THE PERFECT PUSH UP
MODIFICATIONS

14. Presented byPERFORMING THE PERFECT PUSH UP
PUSH UPS - KNEES
• Beginner modifications (requires
less upper body strength)
1. Knees on the ground, maintain
a straight line through ears,
shoulders, hips and knees
2. Same as above except keeping
hips flexed

15. Presented byPERFORMING THE PERFECT PUSH UP
PUSH UPS - MEDICINE BALL
• Advanced modifications (requires
more upper body strength)
1. Toes on medicine ball, maintain
a straight line through ears,
shoulders, hips and knees
2. Same as above except hands on
ball and toes on floor

16. Presented byPERFORMING THE PERFECT PUSH UP
THANK YOU!
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