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Push Up

The document provides instructions for performing a proper push-up exercise. It describes the starting position by lying face down with hands shoulder-width apart and feet together. It instructs to lower the body until the chest touches the floor, keeping the back straight and knees off the floor while inhaling. It then says to exhale while straightening the arms to lift the body back up and pause before repeating.

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mark_q07
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142 views1 page

Push Up

The document provides instructions for performing a proper push-up exercise. It describes the starting position by lying face down with hands shoulder-width apart and feet together. It instructs to lower the body until the chest touches the floor, keeping the back straight and knees off the floor while inhaling. It then says to exhale while straightening the arms to lift the body back up and pause before repeating.

Uploaded by

mark_q07
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
Download as docx, pdf, or txt
Download as docx, pdf, or txt
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Lower your body slowly towards the floor.

Bend your arms and keep your palms


in fixed position. Keep body straight and feet together.

8) Lower body until chest touches the floor. Try not to bend your back. Keep
your knees off the floor, and inhale as you bend your arms.

9)

1)

Lie chest-down with your hands at shoulder level, palms flat on the floor and
slightly more than shoulder-width apart, your feet together and parallel to each
other.

2) Look forward rather than down at the floor. The first contact you make with
the floor with any part of the face should be your chin, not your nose.

Pause for a moment. Begin straightening your arms for a second push-up. Exhale
3) Keep your legs straight and your toes tucked under your feet. as you raise your body.

Instructions

1) Warm up before performing any push-up workout. Do some form of


cardio exercise for about 5 minutes before beginning. Getting your blood
pumping before starting will not only help prevent injury, but allow you to
do more push-ups.

4) 2) Keep your hands in line with your shoulders, placed slightly wider than
the width of your shoulders. When you lower your body, you want your
elbows bent at a 90 degree angle. Your feet should be together, with your
Straighten your arms as you push your body up off the floor. Keep your palms weight on the balls of your feet rather than your toes.
fixed at the same position and keep your body straight. Try not to bend or arch
your upper or lower back as you push up.
3) Maintain a tight core. Pull your abdominal muscles in tight, toward your
spine. This will protect your back during the push-up. Picture a board
5) Exhale as your arms straighten out. laying across your back as you do your push-up. You want to keep your
back straight enough that the board stays stable throughout the workout.

4) Lift your head to keep your neck in a neutral spine position. Looking
down to the floor underneath you will strain your neck.

5) Inhale as you lower your body toward the ground. Do not allow your
chest to touch the ground. Push back up, without locking your elbows.
Exhale as you push up. Do as many repetitions as you can do. Rest for 30
6)
seconds between sets. Do 3 to 4 sets.

Pause for a moment.

7)

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