Press Ups

Press Ups, when performed properly, are one of the best exercises to help train upper body strength and endurance. Contrary to popular belief the muscles used when performing a press up are not limited to solely the chest (pectoral muscles) but include triceps (back of upper arm), deltoids (shoulder), serratus anterior (torso underneath arm), and the abdominals as a whole.

Press up Technique

1) Start with hands directly below shoulders and situated slightly wider than shoulder width apart.

2) Contract abdominals and gluteus rotating pelvis and finding Neutral Spine.

3) Lower the body so shoulders and hips stay at the same level as when starting, bringing the elbows out away from the body.

4) Return to start position ensuring hips rise at the same time as the shoulder and do not trail.

Variations

There are many different ways to perform press up and once you have mastered the “normal” technique it opens doors to a whole host of varied and progressive exercises. These in turn begin to incorporate other muscular groups and further increase the strain on the original muscles being used.

Knee Push Ups

Press up and rotate

Resistance Band Press Ups

Close Grip/Diamond Press Ups

Decline Press Ups

Spider man Press Ups

Hindu Press Ups

Cross touch Press Ups

Shuffle Push Ups

Side to Side Press ups

Circular Press ups

Plyometric Clap Press Ups

Leg out Press Ups

Back Rotation Press Ups

One Armed Press Ups

One Armed One Legged Press Ups

When You Have Mastered the “Normal” Press Up ask any of member of the fitness team for more details on some great fun alternatives and see what good combinations you can put together.