Major Muscles Worked:
- Start in a plank position.
- Hands are directly underneath your shoulders, elbows are rotated towards your hips, middle fingers are pointing straight ahead, at 12 :00, and your fingers are spread wide.
- Engage your core, legs and glutes.
- Tuck your hips.
- Bend your elbows, lowering your body with control, until your chest is just a few inches (like 3 inches) off the floor.
Your elbows should be bent at a minimum of 90 degrees.
- In one solid motion, press back up to the top of the movement.
- Make sure that your upper arms are not perpendicular to your body. They should be either at a 45 degree angle, or skimming the sides of your body.
- There should be a straight line between your shoulders, hips, knees and ankles.
- Do not let your butt rise in the air like a tepee.
- If you have wrist issues, you can use dumbbells to keep your wrists straight as you perform the exercise
- Negatives: If you can’t get your chest within an inch of the ground, perform the negative (lowering) movement until you build strength to push back up.
- To perform negatives, lower your body as you would with a normal push up. You want your chest, hips, and thighs to touch the ground at the same time.
- Push your self up to your knees, and then lift your knees off the ground to the starting position
- I don’t like modified push-ups on the knees. You just don’t get stronger by doing them.