Push ups tecnique changes according to your goal Goal choosen for this video is to learn skills such as planche and maltese. Body position must be straight. The ankles, knees, hip and shoulders joints should be on the same line To do this, you need to tilt your pelvis backward, engage your core, and protract your scapulae To learn set up properly, we suggest you to try the standing version. An useful mental pattern is to think about the movement you would do if someone punch you in the middle of your chest. Take a look, now, at the elbows behavior To keep helthy shoulders, it’s important to avoid the elbows pointing outwards. The elbows must point backwards, so that shoulders can be relaxed
throughout the movement. To that end, take a look at the elbows movement Grip types between you can choose are: wide grip, standard grip, narrow grip, and diamond grip. For every version you can notice that the elbows point more backwards then outwards If you are a beginners , we reccommend you to use standard grip, which reppresents the easiest an safer variation between the alternatives listed above Feet, in the fullest variation, must be pointed and closed one the other To increase the exercise intensity, you can move from the tiptoe to the instep. We reccommend you to use a full range of motion. At the top of the movement the elbows must be locked, while, at the bottom, the chest must touch the floor Shoulder-blades movement is essential. They shouldn’t be elevated, but they should be depressed and protracted. Instead shoulder-blades must be in adduction at the lower end of the movement, or, in other words, they must be closed one to another. It’s also important to remember that the chest works the most when the humerus is behind it. If you have troubles keeping the correct range of motion don’t be ashemed to simplify the exercise by leaning your knees on the ground. Your chest will certainly grow more then that of those who ,lacking in humility, do a thousand of half reps Push ups are a Closed Kinetic Chain exercise, so the joint wich has to be stabilized is the elbow, not the shoulder. For this reason we can end the movement with scapulae protraction without any concern about shoulders injury. Insetead we need to take care of the elbow. To do this, we have to keep the elbow perpendicular to the ground for the whole range of motion. Therefore the elbow is going to be the center around which the shoulder rotation will occur. Last element that has to keep in mind is breathing. We have to inhale during the descendant fase of the movement and to exhale during the ascendant one. We recommend diaphragmatic breathing tecnique, which allows a grater air intake. And remember, it’s better to be humble, but with a bigger chest!!