Work on YOur Push-Up Form

3 variations of push-up forms for beginners!

SET UP:
Get into a tall plank position with your core engaged.

Plant your hands on the ground (finger tips facing straight ahead!), rotate your elbow creases to face forward.

This will help engage and stabilize your shoulder blades throughout the exercise.

Check that your thumbs are at your nipple line. A common error is setting the hands too high placing stress on the neck and shoulders.

MOVEMENT:
→ Bend your elbows at 45 deg angle from body.

→ We often see elbows flaring causing shoulder discomfort. Note! In yoga push-ups are normally done with the elbows tucked tight to the body, this targets the triceps more.

CHEST TO THE TAPE:
Anyone have a high school gym coach that did that? Only lower as far as you can without letting your shoulder blade tipping forward!

Modified Push Ups

SET UP:
Start on hands and knees then walk your hands forward until you are in a plank position on knees. Thumbs at chest height. From the side view we should be able to draw a straight line from your shoulders through your hip to the knee. Elbows should be at a 45 deg angle away from your body.

Common Form Corrections:
- Hands above shoulder height - This will add tension to the neck and shoulders.
- Hips up in the air - This will put the weight all on the arms instead of on the chest.

MOVEMENT:
Initiate movement by pulling shoulder blade towards spine then pull the elbow back. Try not to let the shoulder blade tip forward. Remember to maintain core engaged and neutral spine. Goal is to feel this in your chest muscles!

FOCUS:
Maintain shoulder blade protraction (push away from the ground) with elbow creases facing forward as much as possible - this helps to engage your rotator cuff muscles throughout the movement.

Ready to hit your first 10 push ups with us?!

TRICEP PUSH UPS
(modified on knees)

Tricep focused pushups, sometimes called ‘yoga push ups’, are performed with your elbows tucked in at your side.

As you lower to the ground, it is KEY to keep your shoulder blades pulled down and back to maintain the ball of your shoulder in the socket.

When you choose an exercise, or question if your form is correct, always think about your goal!

If your goal is to activate your triceps more, then keep your arms tight to your body

Your turn!

⬇️Click on the link below for the video demo! ⬇️