Push ups are a classic and effective exercise that is used to build upper body strength. They are easy to do, and require no equipment, making them a great option for people who are just starting to get into fitness. However, it is important to understand the plane of motion in which the push up is performed in order to maximize the effectiveness of the exercise and prevent injury.
What is a Plane of Motion?
The plane of motion is the direction in which the exercise is performed. It helps to define how the exercise is completed and how much of the body is used. There are three planes of motion that are commonly used: sagittal, frontal, and transverse.
Sagittal Plane
The sagittal plane is a vertical plane that divides the body into right and left halves. Exercises that take place in the sagittal plane involve movements that go forward and backward, such as running, squats, and lunges.
Frontal Plane
The frontal plane is a vertical plane that divides the body into anterior and posterior halves. Exercises that take place in the frontal plane involve movements that go side to side, such as lateral raises, side lunges, and lateral shuffles.Transverse Plane
The transverse plane is a horizontal plane that divides the body into top and bottom halves. Exercises that take place in the transverse plane involve rotational movements, such as wood chops, Russian twists, and medicine ball slams.What Plane of Motion is a Push Up?
Push ups are an exercise that take place in the sagittal plane. This means that the movement involves going forward and backward. When performing a push up, the body moves from an upright position, to the floor and back up again. The arms and legs remain in the same position throughout the exercise, with the arms extending and retracting while the legs remain stationary.
Benefits of Performing Push Ups in the Sagittal Plane
Performing push ups in the sagittal plane has several benefits. Firstly, it helps to engage the core muscles, as the body needs to remain in a stable position throughout the exercise. Secondly, it helps to engage the chest, triceps, and shoulders, as these muscles are used to push the body away from the floor. Finally, it helps to increase coordination, as the body needs to remain in a stable position in order for the exercise to be effective.
Tips for Performing Push Ups in the Sagittal Plane
When performing push ups in the sagittal plane, it is important to maintain good form. Firstly, it is important to keep the body in a straight line throughout the exercise. This means that the head, neck, and spine should be in alignment, and the back should not be arched or rounded. Secondly, it is important to keep the elbows close to the body in order to maximize the effectiveness of the exercise. Finally, it is important to keep the core engaged throughout the exercise in order to keep the body in a stable position.
Frequently Asked Questions
What is a Push Up?
A push up is a bodyweight exercise that involves pushing the body away from the floor and back up again. The arms and legs remain in the same position throughout the exercise, and the body moves in a vertical plane.What Muscles are Used During Push Ups?
Push ups primarily work the chest, triceps, and shoulders. However, they also engage the core muscles in order to maintain a stable position throughout the exercise.What is the Plane of Motion for Push Ups?
Push ups take place in the sagittal plane, which involves movements that go forward and backward.What are the Benefits of Performing Push Ups in the Sagittal Plane?
The benefits of performing push ups in the sagittal plane include engaging the core muscles, engaging the chest, triceps, and shoulders, and increasing coordination.What are Some Tips for Performing Push Ups in the Sagittal Plane?
Some tips for performing push ups in the sagittal plane include maintaining good form, keeping the elbows close to the body, and keeping the core engaged throughout the exercise.What is the Difference Between a Push Up and a Press Up?
The main difference between a push up and a press up is that a press up involves pushing the body away from the floor with the palms facing downwards, whereas a push up involves pushing the body away from the floor with the palms facing upwards.Conclusion
Push ups are a classic and effective exercise that can be used to build upper body strength. It is important to understand the plane of motion in which the push up is performed in order to maximize the effectiveness of the exercise and prevent injury. Push ups take place in the sagittal plane, which involves movements that go forward and backward. Performing push ups in the sagittal plane has several benefits, including engaging the core muscles, engaging the chest, triceps, and shoulders, and increasing coordination. In order to ensure that the push up is performed effectively, it is important to maintain good form, keep the elbows close to the body, and keep the core engaged throughout the exercise.