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
39 lines
1.0 KiB
Markdown
39 lines
1.0 KiB
Markdown
# Push-Up
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The bodyweight press — a moving plank: lower the chest to the floor and
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press back up without the hips sagging.
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- **Category:** Warm-up and main circuit
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- **Type:** Bodyweight horizontal press
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- **Targets:** Chest, front delts, triceps, trunk
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- **Prescription:** 3 × 8–15
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## Setup
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Hands under the shoulders, legs long, toes tucked. Squeeze the glutes
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and brace so the body is one straight line from head to heels.
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## Execution
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1. Bend the elbows about 45° from the body and lower the chest toward
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the floor.
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2. Stop a fist's height off the ground, body still one line.
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3. Press the floor away to straight arms.
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## Cues
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- The plank never breaks — hips neither sag nor pike.
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- Screw the hands into the floor to keep the elbows tracking.
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- Chest leads the descent, not the chin or the hips.
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## Common Mistakes
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- Hips sagging into a banana shape.
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- Flaring the elbows to 90°.
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- Craning the neck at the floor.
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## Progression
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Start from an incline (hands on a bench) if reps stall; graduate to feet
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elevated, then slow negatives.
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