Exercises: the press-up

April 2nd, 2013 · by Josh · Blog, Exercises

The press-up is a compound exercise that targets the chest, arms and core muscles.

Press-up benefits

You can use the press-up to increase your upper body strength, improve core stability and develop your muscular endurance. No equipment is needed and you can perform the press-up anywhere.

How to do press-ups

The best way to master the press-up is to break it down into a series of checks:

1. Position yourself on all fours facing the floor. Place the palms of your hands onto the ground, just wider than shoulder width apart.

2. Push yourself up onto your toes and the palms of your hands so your body is aligned. Your weight should be evenly distributed, no dips in the pelvis or arching in the back. Imagine a straight line through from your head, shoulders, hips and feet.

How to do a press-up

Image source: howtotoneyourstomach.co.uk

3. At this point the only part of your body that’s in contact with the ground is your toes and hands, the rest of your body is aligned with a slight bend in your elbows, you are now ready to perform the first part of the exercise.

4. Lower your body to the ground by bending the elbows to no more than 90 degrees. Feel like you’re leading with your chest on the down-wood movement. Avoid lowering your hips first as this will put the lower back under unnecessary pressure and may lead to you losing your initial alignment.

5. From this position, push through the hands into the ground to your starting position (again, keeping your head, shoulders, hips and legs in line).

Press-up tips:

  • Maintain a straight back at all times
  • Engage your core muscles to help your stabilisation
  • Keep your hands in line with your shoulders
  • Don’t lock out your elbows
  • Keep your hands and fingers facing forward
  • Don’t dip your head (keep this in line with your back at all times)
  • Breathe in on the way down and out on the way up
  • Click here for more exercises, including how to do a squat and a lunge.

    Leave a Reply