Proper Push Up Training Plan

813 WordsAug 11, 20154 Pages
Personal trainers are great examples for having a training plan and using a delivery method to put a particular training into action. From a personal trainer stand point, Anthony will provide a brief training on how to do a proper push up and briefly discuss the delivery method that will help get that training into effect. Push up require upper body, triceps, and core strength. These three areas will strengthen over time the more clients work on perfecting the form. Topics of training are the straightening the back and neck, tightening glutes, tucking elbows, squeezing shoulder blades, and training delivery method. Straighten Back and Neck One of the biggest benefits of Push-Ups is how they strengthen the core through Push-Ups by eliminating any arch in the back (up or down) and maintaining a perfectly straight neck and back. An easy way to make sure one has proper Push-Up form is to place a dowel rod straight down the spine. The rod should contact your body at three points: the back of the head, the upper back (between the shoulder blades) and the hips. It is OK to have a space between the dowel rod and the lower back, but the space should not be bigger than the thickness of the hand. Place fists or hands on the ground at shoulders length apart with arms at full extension. Feet should be approximately 12 inches apart and should not be braced, crossed or supported. In the starting up position, the body should maintain a rigid form from head to heel. Figure [ 1 ] Poor Form Tighten Glutes Squeezing glutes throughout the Push-Up activates the core and eliminates any arch remaining in the lower back. Learning to squeeze the glutes will pay off as you start increasing Bench Press, since lifting heavy weights requires total body activation. Squeezing glutes will also assist with stability within the abdomen and back while doing the push up. Figure

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