{"id":781,"date":"2026-11-07T15:35:20","date_gmt":"2026-11-07T15:35:20","guid":{"rendered":"https:\/\/patrickwahlberg.com\/perfect-push-up"},"modified":"2026-11-08T09:17:33","modified_gmt":"2026-11-08T09:17:33","slug":"perfect-push-up","status":"publish","type":"page","link":"https:\/\/patrickwahlberg.com\/sv\/perfect-push-up","title":{"rendered":"The Perfect Push-Up"},"content":{"rendered":"\n<style>\nbody.page-id-781 .hero-section,body.page-id-781 .entry-header{display:none!important}\n\n.pw-guide-wrap{max-width:1060px;margin:0 auto;padding:35px 24px 84px;color:#202020;font-family:Arial,Helvetica,sans-serif}.pw-guide-wrap a{color:inherit}.pw-guide-back{font-size:13px;letter-spacing:.04em;text-decoration:none}.pw-guide-h1{font-size:clamp(36px,5vw,62px);line-height:1.1;letter-spacing:-.045em;font-weight:750;margin:22px 0 12px}.pw-guide-deck{font-size:19px;color:#626262;max-width:690px;line-height:1.55}.pw-guide-figure{max-width:610px;margin:33px auto 36px}.pw-guide-figure img{display:block;width:100%;height:auto;border-radius:7px}.pw-guide-steps{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:16px;margin:35px 0}.pw-guide-step{padding:24px;background:#f7f5f0;border-radius:7px}.pw-guide-step .pw-number{color:#a1784a;font-weight:750;font-size:13px}.pw-guide-step h2{font-size:20px;line-height:1.2;margin:11px 0}.pw-guide-step p{font-size:15px;line-height:1.7;margin:0}.pw-guide-cue{background:#eae5db;padding:25px 28px;border-radius:7px;margin:32px 0;line-height:1.7}.pw-guide-faq{margin:48px 0}.pw-guide-faq h2{font-size:27px;letter-spacing:-.025em}.pw-guide-faq details{border-top:1px solid #ddd;padding:18px 0}.pw-guide-faq details:last-child{border-bottom:1px solid #ddd}.pw-guide-faq summary{font-weight:650;cursor:pointer}.pw-guide-faq p{line-height:1.7;margin-bottom:0}.pw-guide-lang-en{display:block}.pw-guide-lang-sv{display:none}html[lang^=\"sv\"] .pw-guide-lang-en{display:none}html[lang^=\"sv\"] .pw-guide-lang-sv{display:block}body.page .entry-header:has(+ .entry-content .pw-guide-wrap){display:none}@media(max-width:650px){.pw-guide-wrap{padding:20px 15px 60px}.pw-guide-steps{grid-template-columns:1fr}.pw-guide-deck{font-size:17px}}\n.pw-guide-figure{max-width:790px;margin:30px auto 45px}.pw-guide-figure img{border-radius:0;background:#fff}.pw-muscles{max-width:900px;margin:45px auto;padding:0 0 20px;font-family:Arial,Helvetica,sans-serif}.pw-muscles-eyebrow{font-size:11px;letter-spacing:.17em;font-weight:750;color:#777}.pw-muscles>h2{font-size:clamp(27px,3.8vw,38px);line-height:1.16;letter-spacing:-.035em;margin:12px 0 14px;color:#111}.pw-muscles-intro{max-width:740px;font-size:16px;line-height:1.7;color:#606060;margin:0 0 25px}.pw-muscle-figure{max-width:790px;margin:25px auto 34px;padding:0;background:#fff}.pw-muscle-figure img{display:block;width:100%;height:auto;object-fit:contain}.pw-muscles-phases{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:13px}.pw-muscles-phase{border:1px solid #e3e3e3;border-radius:5px;padding:21px 18px;display:flex;flex-direction:column;align-items:flex-start;background:#fff}.pw-muscle-phase-title{font-size:18px;font-weight:750;letter-spacing:-.025em;line-height:1.25;color:#151515}.pw-muscle-phase-type{font-size:12px;font-weight:650;margin:9px 0 14px;color:#787878}.pw-muscles-phase p{font-size:14px;line-height:1.68;color:#383838;margin:0 0 20px}.pw-muscle-cue{border-top:1px solid #e4e4e4;padding-top:13px;margin-top:auto;font-size:13px;line-height:1.65;color:#555}.pw-muscle-cue strong{letter-spacing:.08em;font-size:10px;display:block;color:#151515;margin-bottom:4px}@media(max-width:760px){.pw-muscles-phases{grid-template-columns:1fr}.pw-muscles-phase{padding:20px}.pw-guide-figure{max-width:100%;margin:20px auto 32px}.pw-muscles{margin:30px auto}.pw-muscles-intro{font-size:15px}}\n<\/style>\n<div class=\"pw-guide-wrap pw-guide-lang-en\" lang=\"en\" translate=\"no\"><a class=\"pw-guide-back\" href=\"\/exercise-guides\">\u2190 All exercise guides<\/a><h1 class=\"pw-guide-h1\">The Perfect Push-Up<\/h1><p class=\"pw-guide-deck\">Shoulder alignment, core tension and a controlled full-body press.<\/p><figure class=\"pw-guide-figure\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/anatomy-pushup-en.png\" alt=\"The Perfect Push-Up\"><\/figure><div class=\"pw-guide-steps\"><section class=\"pw-guide-step\"><div class=\"pw-number\">01<\/div><h2>Set the position<\/h2><p>Place your palms approximately shoulder-width apart, under or slightly wider than the shoulders. At the top, align shoulder, elbow and wrist in a near-vertical stack. Spread your fingers and grip the ground.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">02<\/div><h2>Brace the whole body<\/h2><p>Gently tighten your abdominal muscles and glutes. Maintain a long, stable line from head to heels without sagging or piking the hips. Keep the neck neutral.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">03<\/div><h2>Lower with control<\/h2><p>Bend the elbows back at a comfortable angle, often around 30\u201345\u00b0 from the torso. Lower the chest between the hands as far as you can while maintaining alignment.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">04<\/div><h2>Press away<\/h2><p>Push the floor away, exhaling as you rise. Return to a strong plank without losing your abdominal or glute tension.<\/p><\/section><\/div><section class=\"pw-muscles\"><div class=\"pw-muscles-eyebrow\">MUSCLE ACTIVITY THROUGH THE MOVEMENT<\/div><h2>Which muscles work\u2014and when?<\/h2><p class=\"pw-muscles-intro\">Muscles work together throughout the exercise. These are the main roles in each phase, not a complete list of every active muscle.<\/p><figure class=\"pw-muscle-figure\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/push-up-muscle-activation-en.png\" alt=\"Illustrated muscle activation through the movement phases, with arrows to the principal working muscle groups\"><\/figure><div class=\"pw-muscles-phases\"><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">01 \u00b7 Start and stabilise<\/div><div class=\"pw-muscle-phase-type\">Isometric support<\/div><p>Rectus abdominis, transverse abdominis and obliques help resist spinal extension; gluteus maximus stabilises the pelvis. Serratus anterior supports the shoulder blades, while the triceps maintain elbow extension.<\/p><div class=\"pw-muscle-cue\"><strong>TECHNIQUE<\/strong> Keep shoulders, elbows and wrists comfortably stacked and the body long from head to heels.<\/div><\/div><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">02 \u00b7 Lower under control<\/div><div class=\"pw-muscle-phase-type\">Eccentric muscle action<\/div><p>Pectoralis major, anterior deltoid and triceps brachii control the descent as they lengthen under tension. The abdominal wall and glutes continue working isometrically.<\/p><div class=\"pw-muscle-cue\"><strong>TECHNIQUE<\/strong> Lower as one unit. The shoulder blades are allowed to move naturally around the rib cage.<\/div><\/div><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">03 \u00b7 Press upwards<\/div><div class=\"pw-muscle-phase-type\">Concentric muscle action<\/div><p>Pectoralis major and anterior deltoid help drive the upper arms; the triceps extend the elbows. Serratus anterior helps the shoulder blades move smoothly as the torso rises.<\/p><div class=\"pw-muscle-cue\"><strong>TECHNIQUE<\/strong> Exhale as you press while maintaining abdominal and glute tension.<\/div><\/div><\/div><\/section><aside class=\"pw-guide-cue\"><strong>Regression \/ progression:<\/strong> Start with an incline push-up or knee-supported version if you cannot maintain a straight trunk.<\/aside><section class=\"pw-guide-faq\"><h2>Frequently asked questions<\/h2><details><summary>Should my elbows be exactly 45\u00b0?<\/summary><p>No. The best elbow path varies with shoulder structure, mobility and comfort. Keep the elbows controlled rather than forcing an exact angle.<\/p><\/details><details><summary>What if my wrists hurt?<\/summary><p>Try a comfortable incline or handles that keep your wrists more neutral. Stop if pain persists.<\/p><\/details><\/section><p class=\"pw-guide-back\"><a href=\"\/exercise-guides\">\u2190 Back to all guides<\/a><\/p><\/div>\n<div class=\"pw-guide-wrap pw-guide-lang-sv\" lang=\"sv\" translate=\"no\"><a class=\"pw-guide-back\" href=\"\/sv\/exercise-guides\">\u2190 Alla tr\u00e4ningsguider<\/a><h1 class=\"pw-guide-h1\">Den perfekta armh\u00e4vningen<\/h1><p class=\"pw-guide-deck\">Axelposition, b\u00e5lsp\u00e4nning och en kontrollerad press med hela kroppen.<\/p><figure class=\"pw-guide-figure\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/anatomy-pushup-sv.png\" alt=\"Den perfekta armh\u00e4vningen\"><\/figure><div class=\"pw-guide-steps\"><section class=\"pw-guide-step\"><div class=\"pw-number\">01<\/div><h2>Hitta startpositionen<\/h2><p>Placera h\u00e4nderna ungef\u00e4r axelbrett, rakt under eller n\u00e5got utanf\u00f6r axlarna. I toppl\u00e4get ska axel, armb\u00e5ge och handled ligga n\u00e4ra en lodr\u00e4t linje. Spreta med fingrarna och greppa underlaget.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">02<\/div><h2>Sp\u00e4nn hela kroppen<\/h2><p>Aktivera magmusklerna och sp\u00e4nn s\u00e4tesmusklerna. H\u00e5ll en l\u00e5ng och stabil linje fr\u00e5n huvud till h\u00e4l utan att svanka eller skjuta upp h\u00f6ften. H\u00e5ll nacken neutral.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">03<\/div><h2>S\u00e4nk dig kontrollerat<\/h2><p>B\u00f6j armb\u00e5garna bak\u00e5t i en bekv\u00e4m vinkel, ofta cirka 30\u201345\u00b0 fr\u00e5n kroppen. S\u00e4nk br\u00f6stet mellan h\u00e4nderna s\u00e5 l\u00e5ngt du kan utan att tappa h\u00e5llningen.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">04<\/div><h2>Pressa upp<\/h2><p>Tryck golvet ifr\u00e5n dig och andas ut p\u00e5 v\u00e4gen upp. \u00c5terg\u00e5 till en stabil planka utan att sl\u00e4ppa sp\u00e4nningen i mage och s\u00e4te.<\/p><\/section><\/div><section class=\"pw-muscles\"><div class=\"pw-muscles-eyebrow\">MUSKELAKTIVERING GENOM R\u00d6RELSEN<\/div><h2>Vilka muskler arbetar \u2013 och n\u00e4r?<\/h2><p class=\"pw-muscles-intro\">Musklerna samarbetar under hela \u00f6vningen. Nedan \u00e4r de viktigaste arbetsuppgifterna i varje fas, inte en fullst\u00e4ndig lista \u00f6ver alla aktiva muskler.<\/p><div class=\"pw-muscles-phases\"><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">01 \u00b7 Start och stabilisering<\/div><div class=\"pw-muscle-phase-type\">Isometriskt muskelarbete<\/div><p>Raka bukmuskeln, tv\u00e4rg\u00e5ende bukmuskeln och de sneda bukmusklerna motverkar svank. Stora s\u00e4tesmuskeln stabiliserar b\u00e4ckenet. Fr\u00e4mre s\u00e5gmuskeln hj\u00e4lper skulderbladen och triceps h\u00e5ller armb\u00e5garna str\u00e4ckta.<\/p><div class=\"pw-muscle-cue\"><strong>TEKNIK<\/strong> Ha axlar, armb\u00e5gar och handleder ungef\u00e4r i linje och h\u00e5ll kroppen l\u00e5ng fr\u00e5n huvud till h\u00e4l.<\/div><\/div><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">02 \u00b7 S\u00e4nk kontrollerat<\/div><div class=\"pw-muscle-phase-type\">Excentriskt muskelarbete<\/div><p>Stora br\u00f6stmuskeln, fr\u00e4mre deltamuskeln och triceps bromsar s\u00e4nkningen medan de arbetar under f\u00f6rl\u00e4ngning. B\u00e5l och s\u00e4te h\u00e5ller samtidigt kroppen stabil isometriskt.<\/p><div class=\"pw-muscle-cue\"><strong>TEKNIK<\/strong> S\u00e4nk hela kroppen som en enhet och l\u00e5t skulderbladen r\u00f6ra sig naturligt.<\/div><\/div><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">03 \u00b7 Pressa upp<\/div><div class=\"pw-muscle-phase-type\">Koncentriskt muskelarbete<\/div><p>Stora br\u00f6stmuskeln och fr\u00e4mre deltamuskeln driver \u00f6verarmarna; triceps str\u00e4cker armb\u00e5garna. Fr\u00e4mre s\u00e5gmuskeln hj\u00e4lper skulderbladen att r\u00f6ra sig smidigt n\u00e4r kroppen pressas upp.<\/p><div class=\"pw-muscle-cue\"><strong>TEKNIK<\/strong> Andas ut p\u00e5 v\u00e4gen upp och beh\u00e5ll sp\u00e4nningen i mage och s\u00e4te.<\/div><\/div><\/div><\/section><aside class=\"pw-guide-cue\"><strong>Enklare variant \/ progression:<\/strong> B\u00f6rja med armh\u00e4vningar mot en upph\u00f6jning eller med kn\u00e4st\u00f6d om du inte kan h\u00e5lla b\u00e5len stabil.<\/aside><section class=\"pw-guide-faq\"><h2>Vanliga fr\u00e5gor<\/h2><details><summary>M\u00e5ste armb\u00e5garna vara exakt 45\u00b0?<\/summary><p>Nej. En bekv\u00e4m armb\u00e5gsbana varierar med axlarnas anatomi och r\u00f6rlighet. Tvinga inte fram en exakt vinkel.<\/p><\/details><details><summary>Vad g\u00f6r jag om handlederna g\u00f6r ont?<\/summary><p>Prova en upph\u00f6jning eller handtag som ger en neutralare handled. Avbryt om sm\u00e4rtan kvarst\u00e5r.<\/p><\/details><\/section><p class=\"pw-guide-back\"><a href=\"\/sv\/exercise-guides\">\u2190 Till alla guider<\/a><\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u2190 All exercise guides The Perfect Push-Up Shoulder alignment, core tension and a controlled full-body press. 01 Set the position Place your palms approximately shoulder-width apart, under or slightly wider than the shoulders. At the top, align shoulder, elbow and wrist in a near-vertical stack. Spread your fingers and grip the ground. 02 Brace the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":777,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_jetpack_hide_featured_image":true,"_jetpack_featured_image_duplicate_dismissed":0,"footnotes":""},"class_list":["post-781","page","type-page","status-publish","has-post-thumbnail","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/pages\/781","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/comments?post=781"}],"version-history":[{"count":4,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/pages\/781\/revisions"}],"predecessor-version":[{"id":826,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/pages\/781\/revisions\/826"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/media\/777"}],"wp:attachment":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/media?parent=781"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}