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Emery talks about the correct form for a push up. He tells you why it's a superior method and injury prevention.
All right, guys. So, we've had a couple of questions/we're noticing some things that, while we've talked about them in class, maybe we need a full on video here to kinda really set these in stone. So first things first, we're talking about our push up positions. There's a lot more to the push up than you might think just right off the cuff here. Talking about just pushing yourself off the ground, right? That seems pretty easy. I can hop down here and knock out some push ups. No big deal.
What we are seeing though, is a poor shoulder position. That's easier to do than you think, as well. So, what tends to happen is we end up with that shoulder extended. Our back muscles are not flexed, and we come down to do our push up, and we end up with these elbows really high, no engagement of my back muscles. It's all in my chest and on my shoulders, so we'll get this twist right here a lot. If you end up seeing this angle on your shoulder where the interior head of my deltoid is sticking forward and I've kinda tucked my shoulder underneath itself, you'll see that come out any time I get out of that position.
So, my scapula are not pulled together, and I'm gonna end up looking weird down here, right? Everything's just forcing this position and it's much more difficult to push up. So, we're gonna set those shoulders back first. All right? I'm gonna squeeze my shoulder blades together. I'm projecting my chest forward, but not letting my low back dip down underneath. Right? Keeping my core nice and tight.
An easy thing to think... Is keeping those eyes just ahead of you on the floor, so we get a nice neutral spine, right? We don't want this. Come down to your push up. We're not doing head knockers. Okay? We keep those straight up, shoulders engaged, keep your core tight, come all the way through. You'll see my back muscles actually flex at the arm, pulling those shoulder blades together, and then squeezing at the top. Know this. All this. Set in place. I'm flexing my lats and my mid-back to keep my scapula down and together. I can come through, all chest now. See? I don't have that funky shoulder position and I get to come straight up. All right? That's something we can easily clean up and, despite what you may think, it's actually these muscles back here, bringing those shoulder blades together, that's gonna pull you out of the weeds on those. Okay? Let's keep it tight.
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