Exercise Database

Course: PHRE 3043 – Functional Movement Movement Pattern: Press | horizontal Target: Pec Major Synergist(s): Deltoids (Anterior), Triceps
Regressions: Incline Push Up Progressions: Bench Press

Equipment: Body Weight
  1. Assume a prone position (lying face down) on the floor with the legs fully extended and the toes pointed down to the floor.
  2. Place the hands on the floor, palms down, ~ 2 to 3 inches wider than shoulder-width apart with the elbows pointed outward.
  3. Keeping the core engaged (torso should remain in a straight line) push against the floor with the hands to fully extend the elbows.
  4. After completing the push-up phase, lower the body by allowing the elbows to flex to a 90° angle (or a position where the chest is hovering 1-2″ above the ground).
Common Error(s): Not engaging core | Forward Head Posture | Sagging lower back
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