77 lines
3.5 KiB
Markdown
77 lines
3.5 KiB
Markdown
https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pushup/
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## General Form Cues
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- Body in a straight line from head to toe: don't let the hips sag!
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- Lock out arms and protract the shoulderblades ([what does that even mean?](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning)) at the top
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- Go down until chest nearly touches the ground
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- Keep the elbows in, don't let them flare out
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- Don't shrug up your shoulders to your ears, focus on depressing the shoulderblades ([what does that even mean?](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning)).
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## Recommended Progression
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### [**Vertical Pushup**](https://cdn-image.realsimple.com/sites/default/files/styles/rs_medium_image/public/image/images/1005/wall-push-up_300.jpg?itok=PBzJl5oV)
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- Standing next to a wall, put your hands on the wall and perform a pushup.
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### [**Incline Pushup**](https://www.youtube.com/watch?v=NnfAYkBRDPY)
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- Finding some raised object, put your hands on said object and perform a pushup. Lower the height to increase the difficulty.
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### [**Full Pushup**](https://www.youtube.com/watch?v=IODxDxX7oi4)
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- See general form cues.
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### [**Diamond Pushup**](https://www.youtube.com/watch?v=J0DnG1_S92I)
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- Put your hands close together so the thumbs and index fingers touch, then perform a pushup.
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- If this is too difficult or feels uncomfortable, put your hands just a bit closer than in a normal pushup. Work on moving the hands closer together over time until you reach diamond pushups.
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### [**Pseudo Planche Pushups**](http://www.youtube.com/watch?v=Cdmg0CfMZeo)
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- Putting your hands sideways, lean forward with a straight body until your shoulders are in front of your hands. Perform a pushup while maintaining forward lean. Protract the shoulderblades at the top.
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- Increase forward lean to make more difficult. Decrease forward lean to make easier. You won't run out of resistance anytime soon if you keep increasing your forward lean.
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## Alternate Progression Path:
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After your each 3x8 Diamond Pushups, you can choose one of these progressions if you don't want to do Pseudo Planche Pushups:
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### Alternate Path 1:
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#### [**Rings Pushup**](https://www.youtube.com/watch?v=vBviFvN3rHw)
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- Perform a pushup on the rings. Turn out the rings at the top.
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- [_What does "turning out the rings" mean?_](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning)
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#### [**RTO Pushup**](https://www.youtube.com/watch?v=MrlyEIpe0LI&t=2m55s)
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- Starting from a plank position with the rings turned out, perform a pushup while keeping the rings turned out.
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- This will feel alot like a pseudo planche pushup, but on rings.
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- [**RTO PPPU**](https://www.youtube.com/watch?v=-kwe1EOiWMY)
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- Starting from an RTO plank position, lean forward until your shoulders are in front of your hand. Perform a pushup while maintaining forward lean. Really protract and depress the shoulderblades at the top.
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- Increase forward lean to make it more difficult. Decrease forward lean to make it easier. You won't run out of resistance anytime soon if you keep increasing your forward lean.
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- [_What does "protracting the shoulderblades mean?_](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning)
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### Alternate Path 2:
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#### [**HeSPU**](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/hspu)
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---
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# Equipment
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Nothing! Or rings...
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# Frequently Asked Questions
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There's nothing here! Except for the full FAQ here: [https://www.reddit.com/r/bodyweightfitness/wiki/faq](https://www.reddit.com/r/bodyweightfitness/wiki/faq) |