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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More about this post...👇

Thank you all for being here. We decided to make a longer video on this subject. Link on the video!

[ligma-wxkd]

Never thought a push-ups can be so complicated.

[shivamrai]

When a mathematician becomes gym owner😂😂

[MonkeyDLuffy-ttij]

My life has improved so much ever since i saw this video. I have been getting A+ in every math test. Thank you.

[umlbxxq]

Me- "pushup"
Him- "Calculus"

[jaxblessed]

got me hopping out of bed doing perfect push-ups at 2:34 AM😂😭

[chamiya_]

When posture matters more than the exercise itself

[kunalnande]

My maths teacher will be very proud of me after doing a successful push up

[hawalatroshy]

This amount of knowledge and particulary the amount of small details mentioned are only presented in Workshops which cost 200$, what a Coach 👍

[Werewolf.wit.internet.access]

Lol there is more geometry then my entire entrance exam

[jjcoll]

Thank you for how detailed the vid is! I knew I had to be doing it wrong and my shoulder kept hurting. Thank you so much!

[KJ]

Me - doing push ups
Someone - calculating my angles and degrees 😂

[bakuryu]

Those who already experienced a perfect pushup know that it's not easy to execute and keep it perfect for the whole time of your workout session.

[bornfiregaming]

For every like, I'll do 1 push-up 🗿💪🏼

[dexfalt]

this greatly increased the challenge and i feel amazing

[Its-j]

When he does a push up his back looks like when I close a book.

[andremalho]

Finally someone who explains it well. I've been having shoulder pain and didn't realize the problem. Now I can feel my chest ant triceps more. Thank you!

[ROBBSTAR]

Finally some1 stating how to do a push up correctly after 40 years of wait 😅😊. Thank you Senor

[HundoScoop]

The symmetry in his upper back was wild.. thank you for the inspiration 🙏🏾👊🏾🫡

[immersivevr]

I usually forget to breathe while concentrating on sooo many details