To perform a push-up correctly, it's important to focus on proper form and technique. Here’s how you do it, incorporating details from the reference video titled "The Perfect Push Up! - YouTube":
Starting Position
- Begin by positioning your hands shoulder-width apart on the floor. Your fingers should be facing forward.
- Extend your legs straight back behind you, balancing on the balls of your feet.
- Your body should form a straight line from your head to your heels. This is your starting plank position.
- Make sure your core is engaged and your back is neutral. The spine should be extended slightly.
- Your shoulder blades should be depressed.
The Movement
- Initiate the movement by bringing your shoulders forward and down.
- Lower yourself down by bending your elbows, keeping them slightly rotated back, until your chest is just above the floor.
- Maintain the straight line through your body. Don't let your hips sag or your back arch.
- Push yourself back up to the starting position by extending your elbows.
- Your core should remain engaged throughout the entire exercise.
Common Mistakes to Avoid
- Sagging Hips: Maintain a straight line from head to heels to engage your core effectively.
- Flaring Elbows: Keep your elbows close to your body.
- Arching Back: Keep your back neutral to avoid injury.
Table Summary of Proper Push-Up Technique
| Step | Description | Key Focus |
|---|---|---|
| Starting Position | Hands shoulder-width apart, fingers forward, legs straight back, body in a straight line from head to heels, core engaged. | Stable plank, neutral spine, depressed scapulas |
| Lowering Phase | Bend elbows, rotating them slightly back, lower chest to floor while keeping body straight. | Controlled descent, straight line |
| Pushing Phase | Extend elbows to return to start position. | Full extension, core engagement |
Tips for Beginners
- If a standard push-up is too difficult, you can start with push-ups on your knees
- Wall push-ups are a gentler way to build strength and form before progressing to floor push-ups.
- Focus on controlled movements rather than speed.
By following these instructions, you'll learn to do a push-up with proper technique, thereby increasing the effectiveness of the exercise while reducing the risk of injury.
