Want to learn how to do a perfect Push-up in less than 1 minute?
From scapula position, to hand distance, to muscles stabilization we got you covered with everything you need to know to do a push-up with “perfect” form.
Let’s keep in mind that this is the basic version of a push-up. There are infinite ways to do push-ups and countless variations that are worth exploring. However, this will be considered “the regular” version, and it’s important to learn it before adding complexity to the movement.
Here is a summary of what’s important to keep in mind:
~ Hand distance: Usually a bit wider than shoulder width but it depends from person to person. To find the best position for you, lay on your chest (bottom position of the push-up) and experiment with the distance until your elbows are right below your shoulders and your forearms are in a straight line.
~ Starting position: Heals together. Legs together. Glutes engaged. Abs engaged. Hips open at 180• angle. Slight thoracic extension. Shoulders externally rotate so the elbows face slightly backward.
~ Scapula Position: at the start, we want our scapulas fully depressed and neutral. as we descent, we keep the depression while retracting the scapulas. They should be fully retracted at the bottom. As we push up scapulas end up in the same position —neutral and depressed. Small or full protraction on top is acceptable depending on your goals.
~ The movement: we want to keep the body line intact from shoulders to toes. As we bend the arms and retract the scapulas we will create the space for the body to move down while keeping the body line. Then, “push the flow away” and return to the initial position.
Hope you found this information helpful. Leave your questions and comments down below!
With Love,
– The SM Team
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Cooking an egg is easier-less steps.
Mmm you look so good
My weak ass can't even do knee push up 😢
preciate ate it bro🚨🚨🚨. U may have unlocked something 🙏
I can't see this , when doing 😢😢😢
Hi what you did 00:32 for neutral scapula? I didnt understand.
Anyone selling a human sized protractor?
It can cause scapula winging
Not recommended 🚫
You thought, I thought, We thought
Once I went down I couldn’t get back up
Thanks bro now I can do 0.5 push ups instead of 25
the more i watch these the more complictaed it seems like to do a push-up
OMG THANK YOU REALLY HELPED ME MUCH
I was able to do 100 in my own position now i can only do 2 in yours…
Thank you brooo, i try it and its easier than my wrong push up!
Thanks
Starting today, I can't even do one press up
Material required:-
One portracter
One scale
Graph compass
And a 100 m 📏
This is the way I do it
Thanks I can do 2 push up instead of 10 ❤
Yeah why is this so complicated
Ok that's it
I was doing right 😊
I got scared that there was going to be a test at the end of video….😭
I dont think my shoulders do that
How come he doesn't work with Chris Heria anymore?
Amazing
About to be ripped
Can I draw the coordinates on the floor?
It looks to me like you have scapular winging after to do the first rep. Or am I wrong I don’t know
Overcomplicated
Bruh its a pushup… Chill
Nobody said itd be simple… I tell myself that to feel better
Listen. I do not know who needs to hear this but Jesus christ died on the cross for you. I know you have heard his name and wondered why? Why? It is because he loved you. He is real and wants to have a relationship with you. Yes it hard but why should you do it? Because you get to make it to a place where you can see and live with him in paradise and you will be alright and safe. He loves you truly. If your tired of those people who betray, who cheats, who do wrong, who do things that you do not like, who abuse and use you. Listen God is much better, he will treat and care for you better than anyone else. Who is God? Jesus Christ so I tell you come to him.
Grew six pack from this guy
My New Year’s resolution is to get for cause I’m skinny and this cracked my shoulders lol if it hurts what douse that mean
Bro is teaching us maths 😂
🤲🙏
This one na maths oo 😂😂😂
Jesus loves you . Repent of your sins and turn to Jesus before it’s too late ❤
ur lying this is false information
Very useful 👍
100 push ups 100 sit ups 100 squats
i aint doing all that
I never saw a person on YT doing a full set with this form they just do 1 and thats it
iluminati 💀
Thanks bro.
I get the comments about this being wordy, technical, etc. But the multiple perspectives/angle of this short unlocked something for me. The "extend the spine slightly" thing was like the final piece of the puzzle for me. I'll be damned if I didn't feel my chest/overall more stable when performing the exercise.