Push Up
Intermediate (6/10)Mat
Position: ProneEnergy: 6/10~60s
Cueing
Roll down to the floor and walk out to plank; perform 3 pushups; walk back and roll up.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Pectoralis Major
Secondary Muscles
Triceps BrachiiSerratus AnteriorTransverse Abdominis
Regressions
Push up on knees; reduce depth of push up; walk out only halfway.
Progressions
Lift one leg during push ups; increase speed; perform more reps.
Common Errors
Sagging lower back; shoulders shrugging; neck dropping.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
