Standard push-up position: where to place your hands

　　Push-ups are a common and effective fitness exercise, and the placement of the hands is important for the standardization and exercise Effects are crucial. Correct hand posture not only ensures correct movement, but also reduces the risk of injury. The following is a detailed introduction to the key points of hand placement in the standard push-up position.

Palm position

　　golden triangle support: Place your hands on the ground to form a golden triangle of support. This position distributes the body's weight evenly across the palms and arms, helping to maintain body stability.

　　subacromial space: The position of the palms should ensure that there is enough space under the acromion to avoid excessive pressure on the shoulders and reduce the risk of acromion impact.

finger direction

　　middle finger direction: The middle finger should be roughly forward and slightly spread out, which can better distribute the pressure on the palm and help maintain the balance of the body.

　　The tiger's mouth opens: The tiger's mouth should be fully opened, which can increase the contact area between the palm and the ground and improve the stability of the support.

wrist alignment

　　vertical line of shoulder and elbow: The wrist should be kept in a vertical line with the shoulder and elbow, so that the power of the arm can be better transmitted and avoid unnecessary damage to the wrist.

　　45 degree angle: The included angle between the wrist and forearm can be maintained at approximately 45 degrees, which helps reduce pressure on the wrist and improve hand flexibility.

distance between hands

　　slightly wider than shoulder: The distance between the hands is generally slightly wider than the shoulders, which can better stimulate the chest and shoulder muscles and ensure the stability of the body.

　　Varies from person to person: The distance between the hands can also be adjusted appropriately according to personal physical conditions and exercise goals, but attention should be paid to maintaining the standardization of the movements.

　　When performing push-ups, maintaining correct hand posture is key to ensuring a safe and effective exercise. This is not just about sports biomechanics; nerve Muscle control and proprioception training and many other aspects.