Perfect Push-Ups

Simonster Strength

exercises

• push-up
• elevated push-up
• kneeling push-up
• archer push-up
• diamond push-up

notes

• can scale to any difficulty
• also train the core
• shoulder blades protract and retract through range
• elbows out focus on pecs
• elows out focus on anterior deltoids
• excessive flaring can cause discomfort
• strongest usually 30 to 60 degrees
• hand placements depends on shoulder movement plane
• forearms roughly vertical at bottom
• usually slightly wider than shoulder width
• don’t cut range of motion, bend hips, or arch back
• squat rack with barbell works well for elevated push-ups
• harder
• parallettes for more range of motion
• add weight
• elevate the feet
• archer push-ups
• don’t overcomplicate
• touch chest to floor
• straighten arms at top
• keep body in straight line
• If elbow flare were a problem, diamond push-ups wouldn’t be popular.