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Push Up featured image.

Push Ups

Emblem for the Earth Method of Internal Martial Art Practice

How to Perform the Posture

No exercise engages the scapula, quite like the push up. For strengthening the arms, shoulders, and body core, nothing beats this traditional exercise. The push up also engages the serratus anterior muscle along your rib cage, the same muscle targeted in traditional standing postures with extended arms.

Lie flat on your stomach with your head and nose touching the floor. Place your hands next to your shoulder blades, with your thumbs touching your shoulders.

Front view of Push Up preparation posture.
Alternate view of Push Up preparation posture.

Exhale as you push away from the floor. Keep the Wuji Posture alignments thoughout the push.

Push Up extended position.

Inhale as you lower back to the floor.

Push Up returning position.

A set of 25 Push Ups is a good place to start, and you do not need more than that, if you are practicing them daily. However, if you are intent on using internal martial art practice as a boxer, then you should do 125 Push Ups as a single set. Anything less does not develop the scapula and serratus anterior muscle sufficiently for developing power in a strike.

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