PUSH UP

Muscles Trained :
Pectoralis Major, Anterior Deltoid, and Triceps

Joint Actions :
Shoulder Horizontal Adduction, Elbow Extension

Instructions :

1. Place hands flat on the floor slightly wider than shoulder width apart.
2. Place feet on the floor.
3. Extend (straighten) arms and keep body flat.
4. To begin the movement, lower the body towards the ground be flexing (bending) the elbows.
5. Inhale throughout the downward movement phase.
6. Continue to lower the body until the nose touches the floor.
7. Press upwards by extending (straightening) the elbows while keeping the body straight.
8. Exhale throughout the upward movement phase.
9. Repeat the movement for desired number of repetitions.

Variations :

1. Take a wide grip, greater than shoulder width apart.

Common Mistakes :

1. Flexing (bending) or extending (sinking) the back throughout the movement instead of keeping the body straight.
2. Starting the upward movement phase before the nose has reached the ground.

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