Patricia shows three push-up progressions: knee push-ups with hands under shoulders, knees-down with hands walked forward, and full push-ups on your toes. Each one focuses on core bracing, spine stability, and lowering your chest to elbow height.
Hi, my name is Patricia and I'm here at Trung Med Fit today to show you three variations of the push up to make your upper body work out a success. First, we're going to start with level one. Knees are hip width apart on the mat. I'm going to bring my hands down underneath my shoulders and then walk them out wide. Here I'm going to brace my core nice and tight to stabilize and neutralize my spine. Lower chest forward, down, big press back up. We bring ourselves forward and down to put the upper body at work and up and back to release the tension. Second modification, we're going to walk our hands slightly forward, staying outside of our shoulders, but lowering our hips here. Important here that we stabilize our spine. So brace your core nice and tight to avoid hyperextension of the back. Here we're going to lower chest to elbow height. Big press back up again. My hips are coming with my upper body and I'm giving a big press back up. The third option, the hardest of the three. Come onto your toes. Lifting your knees off the mat again. Bracing your tight, your core nice and tight. We're going to then lower chest to elbow height. The whole body moves as one here. Come back to your knees, push back. And those are your three push up modifications today to make your upper body workout a success.
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