Lay Down Push-up

Description

How to Do Lay Down Push-up

1. 1
   Setup

   Lie face down on the floor with your chest and hips in contact with the ground. Place your hands slightly wider than shoulder-width apart, fingers pointing forward, with your elbows bent and tucked close to your body.

2. 2

   Engage your core and glutes, then push through your palms to lift your entire body off the floor in a straight line, fully extending your elbows.

3. 3

   Lower your body back down with control until your chest, hips, and thighs gently touch the floor, maintaining a rigid plank position throughout the descent.

4. 4

   Once your body is fully on the floor, briefly relax your muscles, allowing your hands to lift slightly off the ground if preferred, before resetting for the next repetition.

5. 5

   Immediately press back up to the starting extended arm position, driving through your chest and triceps.

Tips

• Maintain a straight line from head to heels throughout the entire movement, avoiding any sagging of the hips or arching of the lower back.
• Focus on initiating the push-up by squeezing your chest and driving through your palms, rather than leading with your head or shoulders.
• Control the lowering phase (eccentric) to maximize muscle engagement and prevent simply dropping to the floor.
• Exhale as you push up and inhale as you lower down to maintain proper breathing mechanics and core stability.

Common Mistakes

• ×Sagging hips or arching back indicates a lack of core engagement; ensure you brace your core and squeeze your glutes tightly throughout the movement to maintain a straight body line.
• ×Flaring elbows out too wide places undue stress on the shoulder joints; keep your elbows tracking backward and slightly out, aiming for about a 45-degree angle relative to your torso.
• ×Not fully laying down between reps defeats the purpose of the exercise's reset; ensure your chest and hips make full contact with the floor on each descent before initiating the next push.