push-up - teachers.wrdsb.cateachers.wrdsb.ca/nelsond/files/2013/08/pushup.pdf · an honest push-up...
TRANSCRIPT
PUSH-UP The Push-up is the Foundation for the Bench Press
SETUP: • Hands & toes flat on the ground • Feet tight together
EXECUTION:
• Weight on toes & hands • Neutral spine maintained • Chest & hips move/travel together • Full depth is achieved when elbows are higher than shoulders • Head position is neutral
PRIMARY POINTS OF PERFORMANCE:
• Flat back (neutral spine) • Hips do not touch the ground/sink • Depth below parallel • Keep elbows tight to the body
FAULT – YOUR ELBOWS ARE WAY OUT! • Note – When achieving full depth this puts a lot of strain on your shoulders/joints • Fix – Bring your elbows in tights
FAULT – YOUʼRE NOT GETTING ENOUGH DEPTH
• Fix – Get Lower! • Fix – Go from your knees to accommodate for strength
FAULT – SAGGING
• Fix – Tighten up your core! Butt & Abs …this will help with sagging hips!
1. Learning The Movement
2. Doing the Movement
3. Correcting the Movement