Bodyweight Push Up is one of the most effective functional exercises to improve the strength of the upper body and the best part is that you can do it anywhere. However, it can be a difficult exercise to dominate, as maintaining this neutral spine across the whole can be a challenge for most when a proper push technique develop.
Starting position:
The best way to start your push is to make sure you have the exact position required. To do this, lie down on your stomach and place your hands directly under the cavities of your arm. From here, move your hands away from your body with just one hand – this will give you a good base starting position.
Coming to your toes:
You should try to imagine that you have a broomst stick on your back and that your head, upper thoracic (upper back) and top of the pelvis touch the stick with a broom with only a light gap in your lumbar spine. This will give you your neutral spine and hold your hands immediately according to your shoulders.
Press the teaching points
- Start in prone position on the floor with your hands slightly wider than shoulder width
- Weapons must be just below the shoulder with soft elbows
- The body in neutral position with still balance in all hands and toes
- Collector phase – pushing through the palm of the hands and maintaining a neutral position. Contact the thoracic muscles and straighten hands
- Breathing during the concentric phase
- Eccentric Phase – Slowly – Slowly lower your body by bending through elbows and keeping neutral alignment until your chest is almost on the floor
- Breathing as you go down
Common errors
- The mounting of the arms according to the head and not to the shoulders, causing a weaker attitude and exerting a lot of pressure on the shoulders
- Without the alignment of the neutral spine – the increase in timber lordosis (downward) increased thoracic cycle (back arch)
- Not moving through elbows or bringing the chest to the ground, causing the throat to move forward
Push the variants
The knee pushed – the same technique, but on the knees and not on the toes.
The wall pushed – use a wall as a base and not on the ground.
Impulse – mounting the legs on a bench and hands on the ground.
Bosu push up – placing your hands on a bosu.
Push up clap – plyometric motion by adding to a blow when it comes through the concentric phase.
Taking one of our fitness lessons, you will be able to learn a wide range of exercise techniques and much more!
What is the body weight that pushes?
A upward push without additional weights or equipment – only your body weight
What are some tips to make a boost?
1) Lie on your stomach and place your hands under the cavities of your arm.
2) Move your hands away from your body with just one hand
3) Try to imagine you have a broom stick on your back to keep a neutral spine
What are the variations that push the variants?
Knees – push upwards but rest a little weight on your knees
The wall pushed – use a wall instead of decline – place fingers on a bench and hands on the ground
Bosu – Place hands on a bosu
Push up clap – hit your hands through the concentric phase of push
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The suspension How to push: The correct body weight push technique first appeared at the Australian Academy of Gymnastics.
