Setup: Ready to master the full push up? Start in a high plank position on your hands and toes with a straight back, core tucked in (belly button to back of spine), and gluteal muscles squeezed.
Movement: Allow your elbows to bend to around 90deg as your chest lowers down towards the floor. Try to lightly touch your chest to the floor if you can! Then, push back up to the start position and repeat.
What you should feel: Muscle burning and fatigue are appropriate in the chest, upper arms and triceps, and core.
What you should not feel: Pain in your upper back, lower back, shoulders, elbows, or wrists. Your pelvis should not be the first part of your body to touch the floor.
We hope you enjoyed learning how you may in fact be able to master a push up. To learn more variations of other exercises, check out our other articles so you can move your best and live your best.
Yang, Justin & Christophi, Costas & Farioli, Andrea & M. Baur, Dorothee & Moffatt, Steven & W. Zollinger, Terrell & N. Kales, Stefanos. (2019). Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men. JAMA Network Open. 2. e188341. 10.1001/jamanetworkopen.2018.8341.
Artero, Enrique & Lee, Duck-chul & Lavie, Carl & Vanesa, España-Romero & Sui, Xuemei & S Church, Timothy & N Blair, Steven. (2012). Effects of Muscular Strength on Cardiovascular Risk Factors and Prognosis. Journal of cardiopulmonary rehabilitation and prevention. 32. 10.1097/HCR.0b013e3182642688.