The key to doing push ups is total body tension. As soon as you start thinking that push ups are an exercise only for chest, shoulders and arms you are setting yourself up at a disadvantage. A push up done right is like a total body dynamic plank.
Here is how i teach all of my clients and athletes to perform a push up.
- Elbows tucked in not flared out to the side and arms rotated forward (think turning your elbow in toward your side). These 2 action will help activate the lats.
- Rotate your pelvis forward to take away the anterior tilt. This will help you engage and contract your abdominal muscles.
- Squeeze your glutes and keep them contracted. This will help stabilise your hips and keep your pelvis in the correct position.
- Squeeze your knees and heels together as hard as you can and keep squeezing. This activates and strengthen your adductors (inner thigh/groin muscle). Everyone needs to do more adductor activation!
-Keeping everything tight, contracted and switched on, lower your chest to the ground then powerfully drive yourself back to the top. Try and push your hands off the floor.