top of page

// NOBILITY COACHING

EXERCISE EXECUTION

Category: Push

// EXERCISE EXECUTION

PUSH UP

// COACHING AUDIO

00:00 / 03:44

The push-up is an under rated upper-body exercise that develops strength through the chest, shoulders and triceps, while challenging our ability to stabilise our trunk, and maintain control of the shoulder blades, against gravity.

// EXERCISE BREAKDOWN 

[.png

The Setup

Execution

    Long Spine & Abs Tight

    Shoulders in line with wrists (side view)

    Rib Cage & Pelvis Aligned

    Heels into Wall if needed

    Whole Hand Pressure

    Slight focus on base of the first finger

    Slightly Separate Shoulder Blades

    Shoulder Blades down towards Front Pockets

    Create distance between Ears & Shoulders
[ (1).png

Phase One

Execution

    Maintain Rib Cage & Pelvis Position

    Maintain Whole Hand Pressure

    Maintain tension at the bottom of Shoulder Blades

    Shoulders stay away from ears

    Allow Elbows not too wide, not too close

    Lower under Control

    Only go as deep as Shoulder Mechanics allow

    Don't allow Shoulders to roll forwards
[ (2).png

Phase Two

Execution

    Maintain Whole Hand Pressure​

    Especially base of First Finger

    Maintain tension at bottom of Shoulder Blades

    "Push from the Lats"

    Push the Floor Away

    Push straight up, not back​

    Keep Rib Cage & Pelvis Aligned

    Don't allow Shoulders to shrug up to the ears

// COMMON MISTAKES

Too Much Extension

Shoulders Rounding Forward

Shoulders Not On Wrists

bottom of page