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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
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42 Comments

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  2. @BINHEVE

    i can barely do 4 push ups with proper form, yet i can do pull up no problem, is it weird, i heard pull ups are harder

  5. @jordan_Athletic

    dont squeeze your shoulder blades when you initiate. when i did this my chest stopped working and it targeted my front delts instead

  21. @pokertyui32

    Friendly reminder that "perfect" form doesn't happen overnight. It takes practice, even with all the right cues. It also takes strength, which takes time to develop. Even after working out for a couple years, I'm still constantly learning new things, and feeling/connecting with my body in ways I didn't know it worked. To me, it's part of why exercise is so interesting and rewarding.

  39. @AdrainCorporal

    THANK YOU BRO NOW I CAN DO PUSH UPS I ALWAYS HAD DIFFICULTY IN DOING PUSH UPS AND DOING IT WRONG AND YOU MADE ME DO MY PUSH UPS CORRECTLY THANK YOU BRO I APPRECIATE IT

  42. @Skith0n

    I started doing them like this as I went to try and get better at pushups. I can really feel my muscles when I do it like this.

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