C01 – Push Up

Category: C – Push

Equipment: Parallettes, Box, Ring

Contitional Skills: All

Primary muscles involved: Pectoral, Triceps

Description:

The push up is the classic body weight exercise on the arms. No equipment is needed other than the ground and the body itself: from the plank position, the arms must be bent, bringing the chest to the ground slightly ahead of the hands (eccentric phase) and then extend the arms with force (concentric phase) to return to the position initial. The distance between the hands affects the difficulty of the exercise, the narrower the step the more difficult the bend.

Performance points:

• Hands well placed on the ground in line with the shoulders
• Consistent shoulder-basin-ankle line
• Lumbar curve canceled due to abdominal contraction
• Elbows that do not widen during bending (about 45 ° with respect to the bust)
• Complete Rom with chest that touches the floor and arms that stretch completely

Common mistakes:

• Arch your back
• Spread the elbows
• Rom incomplete
• Do not remove the thighs from the ground in a concentric phase

Variants:

• Narrow push up
• Push Up eased on the knees
• Push Up with parallettes

Kids didactics:

From the plank position, bring the belly to the floor by slowly bending the arms and then pushing hard until the torso and legs are raised. The exercise is finished with the arms well extended and the body well aligned.

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