Push-up - End Position (WRONG-RIGHT)

Description: The push-up is a classic bodyweight exercise that primarily targets the muscles in the chest, shoulders, and triceps. It is a versatile exercise that can be performed anywhere, making it a great choice for both home and gym workouts. In this description, we will focus on the end position of the push-up and discuss common mistakes and proper form. The end position of a push-up is the final phase of the movement where your arms are fully extended, and your body is elevated off the ground. This position is essential for maximizing the benefits of the exercise and minimizing the risk of injury. When performing a push-up with proper form, your body should form a straight line from your head to your heels, without any sagging or excessive arching. One common mistake in the end position is sagging the hips by allowing them to drop towards the ground. This places unnecessary stress on the lower back and reduces the effectiveness of the exercise. To avoid this, engage your core muscles by drawing your navel towards your spine and squeezing your glutes to maintain a neutral spine position. Another mistake is flaring the elbows out to the sides. This puts excessive strain on the shoulder joints and may lead to discomfort or injury. Instead, keep your elbows tucked close to your body throughout the movement, roughly at a 45-degree angle from your torso. This allows for better activation of the chest muscles and protects the shoulders. By maintaining proper form in the end position of the push-up, you can optimize muscle engagement and ensure a safe and effective workout. Remember to start with an appropriate level of difficulty based on your fitness level, gradually increase the intensity, and always listen to your body's cues. Regularly incorporating push-ups into your exercise routine can help improve upper body strength, posture, and overall fitness.

Instructions

• Start by getting into a high plank position with your hands placed slightly wider than shoulder-width apart and your body in a straight line from head to toe.
• Lower your body towards the floor by bending your elbows, keeping them close to your body.
• Stop when your chest is just above the ground, making sure to maintain a straight line from head to toe.
• Push through your palms to extend your arms and return to the starting position.
• Perform the exercise with proper form, ensuring that your body remains in a straight line throughout the movement.
• Keep your core engaged and your glutes tight to maintain stability.
• Remember to breathe throughout the exercise, exhaling as you push up and inhaling as you lower your body.

Tips & Tricks

• Maintain a straight line from your head to your heels to ensure proper alignment.
• Engage your core by bracing your abs and squeezing your glutes.
• Keep your elbows tucked in close to your body to target your chest muscles.
• Fully extend your arms at the top of the movement to maximize muscle activation.
• Focus on your breathing technique, exhaling as you push yourself up.
• Avoid sagging or arching your lower back to prevent injury.
• Make sure your wrists are aligned with your shoulders to avoid strain.
• Keep your neck in a neutral position, looking slightly forward.
• Progress gradually by increasing the number of repetitions or trying advanced variations.
• Ensure proper nutrition and hydration to support muscle recovery and growth.