A Primer, Bodyweight Basics

PUSH UPS
#3
Keep the back straight throughout.
At the top of the movement
we protract our shoulders
(shoulders in front of us, pushing
down hard)
#2
To make the exercise easier, we can also
raise our hands. You can use a box, a chair,
a table, anything you like as long as it’s
sturdy.
#1
Assume the push up position by placing the hands about
shoulder width apart (or just slightly wider) and straighten
the body. At the top of the movement, make sure you are
PROTRACTING your shoulders, pushing down, not letting
the shoulders sag.
Hand placement should be around ‘nipple’ height for correct
activation of the chest (not the front delts). Begin to
lower yourself by bending the elbows, taking care to not
to flare your elbows outwards.
If the hand placement is too
high, we put more work on the
front delts. They are meant to be
assisting not taking charge! You
may need to work on your wrist
flexibility if this position is too
uncomfortable, or you could use
paralettes to take the strain off
your wrists.
Keep the back straight throughout! When you are the bottom
of the movement, keep tension by not fully laying on
the floor, only letting the chest touch. Then push yourself
back up while keeping shoulders protracted and your back
straight!
Better form means better progress. If we cheat movements
we're not actually engaging the muscles that need to be
engaged, you're short changing yourself. Be patient and
stick with the basics until you're ready.
3 sets of 10 would be advised before introducing more
advanced variations like close grip or wide push ups.
Standard push up hand placement
18 BODYWEIGHT