The Perfect Push Up!

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 ⋅ ⋅ ⋅ ────────────────── ⋅☉⋅ ────────────────── ⋅ ⋅ ⋅ 🤸🏽‍♂️ 𝘼𝙘𝙘𝙚𝙨𝙨 𝙖𝙡𝙡 𝙤𝙪𝙧 𝙋𝙧𝙤𝙜𝙧𝙖𝙢𝙨 & 𝙇𝙚𝙘𝙩𝙪𝙧𝙚𝙨 𝙞𝙣 𝘾𝙖𝙡𝙞𝙨𝙩𝙝𝙚𝙣𝙞𝙘𝙨, 𝙔𝙤𝙜𝙖, 𝙃𝙖𝙣𝙙-𝘽𝙖𝙡𝙖𝙣𝙘𝙞𝙣𝙜, 𝙈𝙤𝙗𝙞𝙡𝙞𝙩𝙮 & 𝙁𝙡𝙚𝙭𝙞𝙗𝙞𝙡𝙞𝙩𝙮... ↳ ​ (𝙁𝙍𝙀𝙀 3-𝘿𝘼𝙔 𝙏𝙍𝙄𝘼𝙇) 📱𝙁𝙤𝙡𝙡𝙤𝙬 𝙤𝙪𝙧 𝘿𝙖𝙮 -𝙩𝙤 -𝘿𝙖𝙮 𝙤𝙣 𝙎𝙤𝙘𝙞𝙖𝙡 ↳ IG: ↳ FB: 👕 𝘾𝙝𝙚𝙘𝙠 𝙎𝙈 𝘼𝙥𝙥𝙖𝙧𝙚𝙡, 𝙔𝙤𝙜𝙖 & 𝘾𝙖𝙡𝙞𝙨𝙩𝙝𝙚𝙣𝙞𝙘𝙨 𝙀𝙦𝙪𝙞𝙥𝙢𝙚𝙣𝙩 ↳ ​ 🎵 𝙇𝙞𝙨𝙩𝙚𝙣 𝙩𝙤 𝙊𝙪𝙧 𝙈𝙪𝙨𝙞𝙘 ↳ iTunes: ​ (𝘈𝘭𝘭 𝘰𝘶𝘳 𝘮𝘶𝘴𝘪𝘤 𝘪𝘴 𝘧𝘳𝘦𝘦 𝘢𝘵 𝘛𝘩𝘦 𝘚𝘔 𝘈𝘤𝘢𝘥𝘦𝘮𝘺) 📩 𝘾𝙤𝙣𝙩𝙖𝙘𝙩 𝙛𝙤𝙧 𝘽𝙪𝙨𝙞𝙣𝙚𝙨𝙨 𝙄𝙣𝙦𝙪𝙞𝙧𝙞𝙚𝙨 ↳ reach@