atom · fitness / technique
Learn a full push-up
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Start at a wall or counter.
The push-up pattern at an easy angle. Hands under shoulders, body one straight line.
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Brace before you bend.
Squeeze the glutes, tuck the ribs. The plank is the exercise; the arms just move it.
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Lower in three seconds.
Elbows at forty-five degrees, chest leads, hips never sag.
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Lower the angle over weeks.
Wall, counter, bench, floor from the knees, floor. Own ten clean reps before each step down.
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Full range or it does not count.
Chest to a fist-height from the floor, full lockout at the top.
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- 1 Founder draft core @bernard ⚡ new
#1 becomes the Core. This atoma is young: submit a better distillation and take the seat.
No gear needed. Your pot, a timer and ice are enough. That is the point.
Founder draft
@bernard · challengers welcome
