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- เผยแพร่เมื่อ 10 ก.พ. 2025
- / tbc2015
🙋🏻Do you want to see some definition in your arms?
💪🏻Do you struggle with upper body strength?
Can’t do a push up?
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The press up is a basic exercise, but hands down one of the best for upper body strength
🙌🏼If you want that shapely arms and upper body strength you need to master them…
Pretty much everyone is doing them wrong…
Or being taught them wrong! I was guilty of this when I started…
🤦🏻♂️It was easy to do but much harder to teach…
Have you done a class and you’re told to do them on your knees?
…In my opinion this is 💩
👎🏻It never builds adequate strength to perform a full press up
During every new member assessment shoulder health is tested, if you can’t do press ups, we’ll develop a strategy to get you there… 📋
Here’s 3 Easy steps to achieving your first proper Press up
💎
#1 Perform inclined
We’ve used a barbell in the rack, but you can use the wall, table or chair…
Position hands where you feel comfortable, just outside shoulder width is a good start
Feet should be together, with a straight line from the shoulder through the hips and knee to the ankles
Squeeze your arse and thighs to avoid sagging at the hips
Lower keeping your elbows 45 degrees from the body
The support should touch around nipple height (mid-chest)
As this gets easier gradually lower the barbell
💎#2 Partial Pauses
Set up is the same as #1
Again, use the support as before, this time you will pause at the hardest point
This is normally just above or below half way… Not with the chest at the support
Pause for 2-6s before pressing back to the start
💎#3 Negatives
Now you move to the floor…
Start in the top of the press up position (same as #1 but hands on the floor)
Straight line from shoulders to ankles
Lower your torso to the floor slowly… Imagine your arms are a set of breaks against gravity
This should take 4-8s going down, but you can go longer if you wish....
