PUSH-UP The Push-up is the Foundation for the Bench Press

SETUP: • Hands & toes flat on the ground • Feet tight together

EXECUTION:

• Weight on toes & hands • Neutral spine maintained • Chest & hips move/travel together • Full depth is achieved when elbows are higher than shoulders • Head position is neutral

 

PRIMARY POINTS OF PERFORMANCE:

• Flat back (neutral spine) • Hips do not touch the ground/sink • Depth below parallel • Keep elbows tight to the body

FAULT – YOUR ELBOWS ARE WAY OUT! • Note – When achieving full depth this puts a lot of strain on your shoulders/joints • Fix – Bring your elbows in tights

FAULT – YOUʼRE NOT GETTING ENOUGH DEPTH

• Fix – Get Lower! • Fix – Go from your knees to accommodate for strength

FAULT – SAGGING

• Fix – Tighten up your core! Butt & Abs …this will help with sagging hips!

1. Learning The Movement

2. Doing the Movement

3. Correcting the Movement