The push-up is a complex move that works your Pectoralis major, anterior deltoid, triceps brachii, it does strengthen the core muscles and improve the stability of your body.
Assume a prone position on the floor with the knees fully extended and the toes pointed down to the floor. Place the hands on the floor, palms down, about 2 to 3 inches (5-8 cm) wider than shoulder-width apart with the elbows pointed outward.Keeping the body in a straight line and the toes in contact with the floor, push against the floor with the hands to fully extend the elbows. After completing the push-up, lower the body by allowing the elbows to flex to a 90° angle.
Alternatively, the personal trainer can place a soft object about the size of rolled-up socks or a foam half-roller on the floor beneath the client’s chest and count the repetitions only when the client’s chest touches the socks or roller.
- Don’t allow the hips to sag or rise up (rather than keeping the body in a straight line)
- Don’t perform the exercise through a reduced ROM
Ensure a safe participation BY
- Proper hydration
- Appropriate clothing and foot wear
- Warm-up and cool-down
- Prescription of exercise frequency, intensity, and duration
- Proper breathing techniques
- Exercise program variation
Before beginning any exercise program, it is important to consult a physician about your current state of health and any problems that could arise during your selected form of exercise.