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The Push Up

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by

Tasha Stevens

on 20 September 2012

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Transcript of The Push Up

The Push Up Presented by: Tasha, Sam, Jake, Tim, & Adam Initial Position As you lower yourself, the...
Neck remains extended
Wrists remain extended
Elbows flex
Shoulders horizontally abduct and extend
Hips remain extended
Knees remain extended
Ankles remain slightly plantar flexed
Toes remain hyper extended The Down Phase When pushing up...
Neck remains extended
Wrists remain extended
Elbows extend
Shoulders horizontally adduct and flex
Hips remain extended
Knees remain extended
Ankles remain slightly plantar flexed
Toes remain hyper extended The Up Phase Prime Movers: Concentric
Extensor Carpi Radialis Longus
Extensor Carpi Radialis Brevis
Extensor Carpi Ulnaris

Synergists:
Extensor Digitorum
Extensor Indicis

Stabilizers:
Palmaris Longus
Flexor Carpi Radialis
Flexor Carpi Ulnaris Joints Involved Begin with....
Neck extended
Wrists extended
Elbow extended
Shoulder flexed (90)
Hips extended
Knee extended
Ankle slightly plantar
flexed
Toes hyper extended Wrist Extension
Normal ROM: 70'
Up phase: 85'
Down phase: 84'
Direction of movement:
Since this is a closed chain exercise, the concave radius glides in the same direction as it's shaft over the convex carpal bones. Glenohumeral Joint Elbow Joint Radio Carpal Joint Knee Extension:
Normal ROM: 0-10'
Up Phase: 0'
Down Phase: 0' Tibiofemoral Joint Hip Extension:
Normal ROM: 20'
Up Phase: 0'
Down Phase: 0' Coxal Joint Ankle Plantar Flexion:
Normal ROM: 50'
Up Phase: 11'
Down Phase: 10' Talocrural Joint Prime Mover: Concentrically (Initial and Up Phase), Eccentrically (Down Phase)
Triceps brachii
Synergist/ Stabilizer:
Anconeus Elbow Extension Radiocarpal Joint
Elbow Joint
Glenohumeral Joint
Coxal Joint
Tibiofemoral Joint
Talocrual Joint
Metatarsal Phalangeal Joint Shoulder Abduction :
Normal ROM: 170'
Down Phase: 15'

Shoulder Adduction:
Normal ROM: 45'
Up Phase: 40' Shoulder Extension:
Normal ROM: 50'
Down Phase: 11'

Shoulder Flexion:
Normal ROM: 180'
Up Phase: 93' Humoradial, Humoulnar, Radioulnar Elbow Extension:
Normal ROM: 0'
Up: 0'

Elbow Flexion:
Normal ROM: 160'
Down: 150' Direction of movement: The convex surface of the humeral head moves in the opposite direction of it's shaft as it rolls and spins inside the concave surface of the glenoid fossa. Direction of movement: The convex end surface of the humerus moves in the opposite direction of it's shaft as it glides on the concave surface of the olecranon fossa. Since the hips are locked into extension during a push up no movement is occuring at this joint. Since the knees are locked into extension, no movement is occuring at this joint. Direction of movement: The concave surface of the tibia glides slightly on the convex surface of the talus during the push up, moving in the same direction as it's shaft. Prime Movers: Concentric (Initial Position)
Deltoid (anterior fibers)
Pectoralis Major (Upper fibers) Shoulder Flexion Prime Stabilizers: Isometric
Rectus femoris
Iliopsoas
Tensor Fascia Latae
Sartorius
Lesser Stabilizers:
Adductor Magnus (posterior fibers)
Adductor Longus
Adductor Brevis
Gluteus Medius (posterior fibers)
Pectineus Hip Stabilizers Prime Stabilizers: Isometric
Rectus femoris
Vastus Lateralis
Vastus Medialis
Vastus Intermedialis Knee Stabilizers Prime Movers: Isometric
Gastrocnemius
Soleus
Tibialis Posterior
Synergists:
Peroneus Longus and Brevis
Flexor Digitorum Longus
Flexor Hallicus Longus
Plantaris
Stabilizers:
Tibialis Anterior
Extensor Digitorum Longus
Extensor Hallicus Longus Plantarflexors Prime Movers: Isometric
Trapezius (upper fiber, bilaterally)
Levator Scapula (bilaterally)
Splenius Capitis and Cervicis (bilaterally)
Semispinalis capitis Neck Extension Synergists/ Stabilizers:
Longissimus Capitis
Longissimus Cervicis
Iliocoastalis cervicis
Multifidi (bilaterally)
Rotatores (bilaterally)
Intertranversarii (bilaterally)
Interspinalis Wrist Extension Prime Movers:
Deltoid (posterior fibers)
Latissimus Dorsi
Teres Major
Pectoralis Major (lower fibers)
Triceps Brachii (long head)

Stabilizers: Rotator Cuff muscles Shoulder Extension When movement occurs at the shoulder, accessory motion occurs at the scapula. Scapular Movement Prime Movers: Concentrically (Up Phase)
Deltoid (anterior fibers)
Pectoralis Major (upper fibers) Horizontal Adduction Horizontal Abduction Synergists:
Coracobrachialis
Biceps brachii Stabilizers:
Rotator cuff muscles Stabilizers: Rotator Cuff muscles Prime Mover: Eccentrically (Down Phase)
Deltoid (posterior fibers)
Synergist:
Deltoid (middle fibers)
Stabilizers:
Rotator Cuff muscles Prime Stabilizers: Isometric
Rectus Abdominis
External oblique
Internal oblique
Psoas
Lesser Stabilizers:
Transverse abdominis
Gluteals
Rectus femoris Trunk Stabilizers Prime Movers: Isometrically
Extensor digitorum longus and brevis
Lumbricals Toe Extensors Horizontal adduction promotes Scapular protraction
Prime mover: Concentrically
Serratus anterior Horizontal abduction promotes Scapular retraction
Prime Mover: Eccentrically
Middle Trapezius
Synergist: Rhomboids Biel, Andrew. Trail Guide to the Body. 4th ed. Boulder, Co.: Andrew Biel, LMP, 1997. Print.

Brookbush, Brent, MS, PES, CES, CSCS, ACSM H/FS. "Kinesiology of the Shoulder and Scapula." B2C Fitness - Intergrated Education System. N.p., 17 Sept. 2011. Web. 18 Sept. 2012. <http://b2cfitness.com/>.

"Fitpointz - Exercise Analysis." Fitpointz. Fitness Institue of Austrailia, n.d. Web. 16 Sept. 2012. <http://www.fia.com.au/FIAsidebar/fitpointz.html>.

"Hip Joint Analysis for Push-Ups." LIVESTRONG.COM. N.p., n.d. Web. 16 Sept. 2012. <http://www.livestrong.com/>. Works Cited:
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