The Push-Up Exercise is a classic movement that will build strength and power in your chest, shoulders and arms.
The Push-Up Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.
Figure 1. Push-Up Exercise Video.
Steps
- Start in a prone position, with your elbows close to your sides, the palms of your hands flat on the floor underneath your shoulders, and your toes on the ground.
- Press up until your arms are straight, keeping your legs and back straight, forming a straight line from your ears to your ankles. This is the starting position.
- Slowly lower yourself until your chest is close to the floor, while keeping your elbows close to your sides.
- Press back up, pushing your chest as far away from the floor as possible.
- Repeat for the desired number of repetitions.
Keep your abdominal muscles engaged, to stabilise your spine, and your back flat throughout the movement.
Keep your shoulder blades pulled down throughout (keep them away from your ears). At the top of the movement, push your shoulder blades away from each other in a “plus” position (as far forwards as possible).
Keep your head in a neutral position, with your eyes looking at a point on the floor under you.
You should feel it working your chest (pecs), shoulders, and arms (triceps).
Variation
There are a number of other variations on the classic push-up exercise in the Golf Loopy Train like a Champion System, which you can view by clicking here.
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