Push-Up
Push-ups are a standard bodyweight exercise, but not everyone does them right. Full range of motion means allowing chest to touch the floor on the bottom of the movement and arms to fully straighten on the top. The back should never arch and the hips should never hinge. And while not all push-ups have to be the tricep variation, these isolate the right muscles to move into high level pushing strength you need for advanced calisthenics.
- Type Of Exercise: Strength
- Muscles: Chest, Triceps, Shoulders
- Difficulty: Beginner
- Equipment: Body Only
Push-Up
- Begin in a straight arm plank on the floor with your hands placed directly below your shoulders.
- Ensure that your elbows are completely straight and your feet are together.
- Keep constant tension in your glutes and core to maintain a posterior pelvic tilt.
- Push your chest away from the floor to keep your shoulder blades spread apart (protracted).
- Now bend your elbows and slowly lower your straight body toward the floor.
- If your body is in proper alignment, you should feel your upper thighs touch the floor just before your chest.
- As soon as your chest touches down, press straight back up to the start position.
- Repeat for reps.
- Exercise: Incline Push-Up
- Type of Exercise: Strength
- Muscles: Chest, Triceps, Shoulders
- Difficulty: Beginner
- Equipment: Body Only
- Exercise: Pseudo Planche Push-Up
- Type of Exercise: Strength
- Muscles: Chest, Triceps, Shoulders
- Difficulty: Moderate
- Equipment: Body Only
