How To Push Up With Your Whole Body

What you'll need

A flat, stable surface (floor or mat). No additional equipment is required.

The Setup

Begin in a high plank position. Place your hands slightly wider than shoulder-width apart, with your fingers pointing forward. Your arms should be fully extended, directly beneath your shoulders. Extend your legs behind you, resting on the balls of your feet. Your body should form a straight, rigid line from your head to your heels, similar to the tension of a plank.

Engaging Your Core

The 'full-body' aspect of the push-up comes from creating tension. Squeeze your glutes and draw your navel toward your spine to engage your abdominals. This prevents your lower back from sagging toward the floor. Maintain this active engagement throughout the entire range of motion.

The Descent

Inhale as you slowly bend your elbows to lower your body toward the floor. Keep your elbows angled back at about a 45-degree angle from your torso, rather than flared out to the sides. Lower yourself until your chest is just an inch or two above the floor, keeping your neck neutral by looking at a spot on the ground about a foot in front of your hands.

The Power Phase

Exhale as you push through your palms, driving the floor away to return to the starting position. Focus on maintaining that rigid, plank-like line from head to heels. Keep your shoulders pulled back and down, away from your ears, as you press upward.

Common mistakes

Common pitfalls include sagging the hips, which places unnecessary strain on the lower back, or leading with the neck rather than the chest. Another frequent error is 'flaring' the elbows out to the side like a T-shape, which can put undue stress on the shoulder joints. Focus on keeping the movement controlled rather than rushing through repetitions.

Modifications

If you are just starting out, begin with wall push-ups by standing at an arm's length from a wall and performing the same movement. As you gain strength, progress to an incline push-up by placing your hands on a sturdy bench or countertop. For those with limited wrist mobility, performing the movement on your knuckles or using a pair of push-up handles can provide a more neutral wrist position.

Consistency is the key to building the strength required for a full-body push-up. Practice with an emphasis on quality and form over the quantity of repetitions. As your strength increases, you will find that you can perform more repetitions with greater ease and stability. Remember, every master was once a beginner; stay patient with yourself and enjoy the process of getting stronger.