ADVANCED
The classic Push-up is an enduring cornerstone of any fitness plan. By rolling up and down your spine at the beginning and end, you encourage length and space in the spine and prepare your entire body for precise, controlled movement.
Standing at the back of your mat, inhale and pull your navel to your spine.
Exhale as you roll down one vertebra at a time and walk your hands out until they are directly beneath the shoulders in the plank position.
Inhale and set your body by drawing your abdominals to your spine. Squeeze your buttocks and legs together and stretch out of your heels, bringing your body into a straight line.
Exhale and inhale as you bend the elbows and lower your body downward and push upward. Repeat eight times.
Inhale as you lift your hips into the air and walk your hands back toward your feet. Exhale slowly, rolling up one vertebra at a time into your starting position. Repeat the entire exercise three times.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
LOOK FOR
• Keeping your head and neck long and relaxed as you perform the Push-up.
• Squeezing the buttocks muscles and drawing in the abdominals for stability.
AVOID
• Letting your shoulders hunch up toward your ears.
BEST FOR
• rectus abdominis
• transversus abdominis
• obliquus externus
• obliquus internus
• triceps brachii
• trapezius
• gluteus maximus
• pectoralis major
QUICK GUIDE
TARGET
• Pectoralis major
• Biceps
• Triceps
BENEFITS
• Strengthens the core stabilizers, shoulders, back, buttocks, and muscles of the chest
NOT ADVISABLE IF YOU HAVE
• Shoulder issues
• Wrist pain
• Lower-back pain
