Bodyweight movements like the air squat, sit-up and push-up are simple and effective. With the push-up, you can increase strength and core stability from pretty much anywhere – the gym, your living room, a hotel room, or a neighborhood park.
Points of Performance: The Push-Up
Locking in the points of performance for the push-up can lead to increases in strength while decreasing the risk of pain or injury. At the same time, you’ll be working toward improving other movements like burpees and handstand push-ups.
Starting Position
Start with the hands on the ground, about shoulder-width apart. The legs are straight, with only the balls of the feet touching the ground. Arms are fully extended, with the core tight and the body rigid.
Lower to the Ground
Bend the elbows and lower down until the chest and thighs tap the ground. While descending, the elbows remain close to the body. The body stays rigid with the core engaged.
Return to Starting Position
Press the body back to the starting position and bring the arms back to full extension.
A Few More Tips for the Push-Up
- If push-ups on your toes are beyond your current level of fitness, you can scale the movement while continuing to build strength. One way to scale push-ups is to drop to your knees. No matter if you’re doing push-ups on your toes or your knees, the points of performance are the same. Keep your body rigid throughout the movement.
- As you lower to the ground and push back up to the starting position, make sure you’re moving your chest and thighs at the same time.
- Keeping your body rigid and core engaged is important because it helps avoid arching your lower back and putting unnecessary stress on your spine.
- It’s easy to hold your breath during a set of push-ups. Don’t forget to breathe.
To learn more about Rhapsody Fitness in Charleston and our range of programs, get in touch with Team Rhapsody today.
