Yoga Push Up 101 Video Tutorial
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Overview
The Yoga Push-Up is a bodyweight exercise that effectively targets the chest while also engaging the abs, shoulders, and triceps as secondary muscle groups. This exercise combines elements of a traditional push-up with a downward-facing dog motion, creating a dynamic flow that improves both strength and flexibility. As you perform the push-up, you lower your body towards the ground, engaging the chest and triceps, then shift back into a yoga-like position with your hips lifted, which activates the shoulders and core. This movement not only builds upper body strength but also enhances shoulder mobility and core stability, making it a versatile addition to any workout routine.
How to Perform
Begin in a Tabletop Position: Start on your hands and knees on the floor, with your hands aligned directly under your shoulders and knees beneath your hips. Tuck your toes under so you’re ready to extend into a push-up.
Set Up for a Plank: Extend one leg straight back at a time to enter a plank position. Your legs should be slightly wider than shoulder-width apart, arms straight but not locked, and your head in a neutral position facing the floor. Engage your core and keep your body aligned.
Lower Down with Control: Gradually lower your chest toward the ground by retracting your shoulder blades and bending your elbows outward. Focus on controlled movement until your upper arms are parallel to the floor or your chest lightly touches the ground.
Return to Plank and Transition to Pike: Push back up by pressing your palms firmly into the floor and extending your elbows. As you reach the top of the push-up, lift your hips toward the ceiling, moving into a downward dog position with your arms fully extended above your head.
Reset and Repeat: Lower your hips to return to the starting push-up position, preparing to begin the next repetition. Repeat this sequence for your desired number of reps.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain Proper Arm Alignment: When in the lowest position of the push-up, make sure your arms form a straight line, resembling an arrow, rather than flaring out like a "T." This ensures proper engagement of the chest muscles.
Keep a Neutral Spine: Throughout the movement, your spine should stay rigid, similar to holding a plank position. Avoid sagging or arching your back, as it can take the focus off the chest and compromise your form.
Engage Your Core and Glutes: Before lowering your body, tighten your glutes and brace your core to maintain a neutral ribcage. This helps to keep the body stable and focused on the target muscles.
Keep Your Chin Tucked: Avoid looking ahead while performing the push-up. Instead, keep your chin down, ensuring your neck remains aligned with the rest of your spine. This helps avoid unnecessary strain on your neck.
Focus on Pectoral Activation: As you move through the push-up, imagine trying to squeeze your thumbs together. This mental cue activates the chest muscles more effectively and enhances the workout's impact on the pecs.
Maintain Proper Head and Chest Alignment: Your head should not extend forward; instead, your chest should reach the floor at the same time as your nose. This ensures full engagement of the chest muscles and avoids neck strain.
Push Away from the Ground: Think about pushing your entire body away from the floor as you extend your arms, rather than simply moving your chest. This maximizes the activation of the upper body muscles, particularly the chest, triceps, and shoulders.
Complete Each Repetition Fully: At the top of the movement, ensure that you push through the floor with full force, allowing your shoulder blades to move around your ribcage. Avoid cutting the repetition short, as this can limit the effectiveness of the exercise.
How Not to Perform
Avoid Flared Elbows: Don’t let your elbows extend out too wide from your body. This can lead to unnecessary shoulder strain and reduce the engagement of the chest. Keep your elbows at a slight angle (about 45 degrees) relative to your torso to focus on the chest and triceps.
Don’t Let Your Lower Back Sag: Allowing your lower back to sag during the movement can put stress on your spine and prevent effective muscle activation. Maintain a neutral spine throughout the entire exercise by bracing your core and squeezing your glutes to prevent this mistake.
Don’t Extend Your Neck: Avoid pushing your head forward or looking upward. This can cause neck strain and throw off your body alignment. Keep your neck neutral, with your chin tucked slightly, in line with your spine to ensure proper posture.
Don’t Rush Through the Movement: Performing the Yoga Push-Up too quickly can cause you to lose form and prevent you from fully engaging the target muscles. Focus on controlled movements, particularly when lowering your body and pressing back up, to ensure proper activation of the chest, shoulders, and triceps.
Don’t Neglect the Full Range of Motion: Cutting the repetition short by not lowering your chest fully to the floor or not fully extending your arms at the top can limit the effectiveness of the exercise. Aim for a complete range of motion, bringing your chest close to the floor and fully extending your arms while pressing through the palms.
Avoid Dropping Your Hips Too Low or Too High: If your hips dip too low or too high, it can throw off your body’s alignment and reduce the focus on the chest and triceps. Keep your body in a straight line from head to heels throughout the movement, adjusting your hips as necessary to maintain stability.
Don’t Overextend Your Arms: When pressing up from the floor, avoid hyperextending your arms by locking your elbows completely. Instead, maintain a slight bend to keep tension on your chest, shoulders, and triceps, while preventing strain on the elbow joints.
Don’t Forget to Engage Your Core: Failing to engage your core muscles can lead to inefficient movement and waste energy. Brace your abs throughout the exercise to stabilize your body and prevent unnecessary strain on your lower back.
Don’t Keep Your Hands Too Close or Too Wide: Placing your hands too close together or too far apart can affect the movement’s effectiveness. Keep your hands shoulder-width apart to focus on the chest and maintain proper alignment.
Don’t Forget to Breathe: Holding your breath or breathing too shallowly can limit your energy and stamina. Make sure to inhale as you lower your body and exhale as you push yourself back up to maximize performance and avoid muscle fatigue.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
