subject: 10 Point Press Up Exercises Guide [print this page] Now before you reel back in shock, don't worry a press up is a very realistic exercise for you to complete if done sensibly. The following methods take you from a Beginner's level, into an Intermediate version and then onto the full Press Up.
Remember to warm up before embarking on any exercise routine. You can do this by gently walking or jogging on the spot for 2-3 minutes, get some gentle arm swinging and shoulder rotations to loosen up your muscles. At the end of the warm up you should feel slightly out of breath and your pulse will have increased. You're now ready for some exercise!
Beginner's Press Up: The Method...
- Stand facing a wall with no obstructions between you and the wall.
- Place both hands on the wall, slightly wider that shoulder width apart.
- Your distance from the wall should be arms length but with a slight bend at the elbow.
- From this position slowly bend your elbows until your nose is almost touching the wall.
- Remember to breathe freely holding your breath will increase your blood pressure!
- Slowly push back to the start position, remembering not to fully straighten your arms.
- Congratulations you've just completed 1 repetition of a press up!
- Repeat this for as many repetitions that you can comfortably complete which is known as a 'set'. Rest for 30 seconds after your have completed a set and then complete 2 more sets.
When you reach a stage where you can complete 3 sets of 15-20 press ups then it's time to move onto the next level...
Box Press Up: The Method...
- Kneel on the floor, make sure you're on a supportive surface such as a carpet or exercise mat.
- Move your upper body into a position where your hands are underneath your shoulders with your fingers facing forward.
- So now you're in a position where your arms, trunk, thighs and floor have formed a box shape.
- Bend your elbows, lowering your chest to the floor. Take it as comfortably low as you can but aim to finish about 2-3 inches off the floor. Don't worry if you can't at first, this is something you can work towards as time goes on.
- Keep your back straight and try not to stick your butt in the air.
- Remember to breathe!
- Aim to complete 3 sets of 15-20 reps with a 30 second break in between each set, although be sensible and work within your limits.
Congratulations you've just completed the first 2 stages of working towards your full press up.
The Full Press Up - your 10 Point guide.
So you've completed the two phases of the press up as described in my previous article and now you're ready for the full Press Up, we'll assume you've warmed up and are now ready to go.
1. Lie down on the floor, with your hands level to your shoulders and a little more than shoulder width apart. Look straight ahead and remember to breathe naturally.
2. Your legs should be straight but your feet should be at 90 degrees so you're up on your toes.
3. So now you're ready to push yourself up off the floor by straightening your arms.
4. Keep your body straight so no arching of the back as you push up.
5. As you straighten your arms you should breath out.
6. Pause at the top of the movement and count to 1.
7. Lower your body to the floor by bending your elbows, keeping your back straight and looking ahead.
8. Keep lowering yourself until your chest touches the floor.
9. Pause for a moment (well done, you've completed a full press up!)
10. To move on to your second press up by straightening your arms and repeat the instructions from point 3.
Performing good press ups will ensure a stronger and more toned upper body and a great sense of achievement so don't give up and keep pushing!
