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Push-ups
are a very simple but effective pushing exercise. To do them
properly one needs good trunk and scapular control. Start on a
flat surface with your hands shoulder width apart and your feet
next to one another. As you lower your trunk to the ground keep
your back straight and touch your nose to the floor.
To
make the exercise harder try elevating your feet on a bench or
stability ball (figure 4.1),
do them one legged, do them in a frontal plane (figure
4.2), do them with your hands on a stability or
medicine ball (figure 4.3)
or put a weight on your back. It’s always good to do a variety
of push-ups and to always do them controlled, except in the
power phase, and smoothly. The pictures of the push-up
progression will show you how to progress. Perform three sets of
the maximum number of repetitions you can complete.
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