rzen
5bbe3f6ff0
Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge. Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press, Dumbbell Fly (the fly authors the face-on camera for its frontal arc). Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl, Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up, Pull-Up, Crunch, Dip. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
1.0 KiB
1.0 KiB
Push-Up
The bodyweight press — a moving plank: lower the chest to the floor and press back up without the hips sagging.
- Category: Warm-up and main circuit
- Type: Bodyweight horizontal press
- Targets: Chest, front delts, triceps, trunk
- Prescription: 3 × 8–15
Setup
Hands under the shoulders, legs long, toes tucked. Squeeze the glutes and brace so the body is one straight line from head to heels.
Execution
- Bend the elbows about 45° from the body and lower the chest toward the floor.
- Stop a fist's height off the ground, body still one line.
- Press the floor away to straight arms.
Cues
- The plank never breaks — hips neither sag nor pike.
- Screw the hands into the floor to keep the elbows tracking.
- Chest leads the descent, not the chin or the hips.
Common Mistakes
- Hips sagging into a banana shape.
- Flaring the elbows to 90°.
- Craning the neck at the floor.
Progression
Start from an incline (hands on a bench) if reps stall; graduate to feet elevated, then slow negatives.