Push-ups

Video Block
Double-click here to add a video by URL or embed code. Learn more

Springload:

⚪️ 1 White +/-

Duration:

1 minute +/-

Regression:

  • modified plank position

Progression:

  • at back of machine

3-POINT SET-UP:

  1. Feet on the (front platform / carriage)

  2. Hands on the (carriage / platform)

  3. Hips down in a plank position

Body Part • Direction • Action Verb:

  • Tuck the elbows at a 45 degree angle and slowly bend, lowering your chest and shoulders towards the ground while maintaining the integrity of your plank position.

Range of Motion:

  • Bend at the elbows until they line up with your ribcage, avoiding excessive scapular retraction. Extend the elbows, lifting away from the ground until you have established a neutral position of your shoulder blades (back into a plank position).

 Kinetic Checkpoints:

  • This exercise is a plank with the addition of elbow flexion/extension and scapular retraction.

Talking Points:

  • Outside of the elbow flexion/extension and scapular retraction/protraction back to neutral, a pushup is a plank. Therefore, it is important to remain the integrity of your plank throughout your full range of motion during a pushup.

Common Mistakes.