How can I do a push up with perfect technique?

We're not just doing push-ups; we're transforming them into a full-body exercise that maximizes your pushing force.

This is crucial for movements like the planche and other advanced calisthenics. Let's break it down, step by step.

Starting with the Basics: The Standing Position

1. Hand Positioning: First up, your hands. When you hold them up, make sure your fingers are pointing forwards. This isn't just a minor detail – it influences the movement of your elbows and ensures your shoulder blades are strong and stable.

2. Protraction: Next, let's talk about protraction. This is where your shoulder blades move forward, creating a strong position at the top of the movement. This not only activates your deltoids and upper pecs but also engages the serratus anterior, a key muscle for optimizing pushing force.

3. Rib Cage and Tailbone Alignment: Now, focus on stacking your rib cage. This engages your abs and prevents energy leaks. As you do this, your tailbone should naturally align, but make sure it's in the right position. This will activate your glutes, preventing energy leaks from the hip area.

4. Quad Tension: Finally, your quads need to be tense. In the prone position, we'll achieve this by pointing the toes.

Transitioning to Prone Position

1. Elbow and Shoulder Alignment: In the prone position, start with your fingers pointing forwards and rotate your elbow pits forward too. Ensure your shoulders are slightly forward to maintain pressure under your knuckles.

2. The Cat Position: From the cat-cow position, bring your pelvis down, tuck it under, and push your shoulder blades forward. This contracts your abdominals and glutes, creating a strong base.

3. Leg Tension: Extend one leg at a time to maintain the stack. Once both legs are extended and together, thrust your hips down and ensure everything is tense.

Performing the Hollow Body Push-Up

1. The Descent: Focus on driving your shoulders in front of your fingertips. This lengthens your front delts and pectorals effectively. Your chin should touch the floor to complete the descent.

2. The Ascent: Keep your shoulders in front of your fingertips and push through your knuckles, aiming your back towards the sky. Your elbows should go back at a slight angle.

Key Points to Remember

• Maintain tension under your knuckles throughout the movement.

• Your shoulder blades should always be in front of your fingertips.

• Keep your forearms stacked over your wrists.

There you have it, guys – the gymnast-endorsed push-up technique. Remember, this is about creating tension throughout your body, turning a simple push-up into a powerhouse movement.