How To Perform A Push Up Correctly

How To Perform A Push Up Correctly


– So the next pattern we’re
gonna work on is a push pattern. So a push pattern would
be like, a push up, a press above your head
or also a bench press. So we’re gonna demonstrate a push up and we’re gonna demonstrate a push press or a military press above your head. So let’s go into a push up position here and for women and men, if you
can’t do it from your toes, we can also do a push
up from our knees, okay? So what we’re gonna do is she’s
going to get in a position and we want the hands
about shoulder-width part but down in front of the
shoulders, not way out front so you’re winging your elbows. Your elbow should stay close to you as you go into a push up. So let’s have you lower and then push up. And again, the key with this, what a lot of people lacks is, they do not keep their
core tight the entire time. Keeping your core tight,
squeezing your glutes, squeezing your leg muscles,
will activate the muscles and help to utilize the
whole aspect of the push up. And let’s go down and up. And down and up. And relax. Another variation of
the press that we can do is just a standing military press. So what we’re gonna do is we’re
gonna take the kettle bell, we’re gonna rack it on
our right side there. And what she’s gonna do, she’s
gonna have her core tight, and all she’s gonna do is she going to try to press straight above her head. Good, and also she’s gonna
punch towards the ceiling. Her elbow and arm are
gonna be close into her ear as she goes above head. Perfect. And let’s go up. Great, and you can relax. The key is maintaining
that core stiffness. You wanna also not make
sure your ribs flare. You wanna make sure your ribs are stacked on top of your torso. And then core tight, as she’s pressing up, and that’ll reduce strain on your low back as you’re doing this exercise and make it a more effective exercise. The third variation of a press that we’re gonna do is a bench press. So, obviously, you need a bench in order to be able to do this. You could be using dumbbells or you could use a
straight bar at this point. And what we’re gonna do is, basically, we want, again, our hands
about shoulder width apart, and we’re just gonna lower down, keeping our elbows close into our sides as we hit the bar against our chest there and then we’re gonna drive straight out. Again, key is core tight throughout this whole exercise,
protects the low back, but also makes it a more
effective exercise for you.

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