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Press up           

Primary Muscles: 
Pectoralis Major, Sternal

chest press muscles

SecondaryMuscles: 
Pectoralis Major, Clavicular Deltoid Anterior, 
Triceps Brachii

Level of Difficulty:  (4/10) 

scale 4

 Repetitions:
     •
 10-15 Reps - General toning 
 

 Instructions 

  • Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart, your feet together and parallel to each other.  
  • Keep your legs straight and your toes tucked under your feet  
  • Lower your body slowly towards the floor whilst keeping the body straight .  
  • Straighten your arms as you push your body up off the floor.  
  • Lower body just before your chest touches the floor. Try not to bend your back. Keep your knees off the floor and then repeat  

Teaching Points 

  • Try not to bend or arch your upper or lower back as you push up.   
  • Engage the core muscles to support the back   
  • Keep your hands fixed at the same position and keep your body straight.   
  • Exhale as your extend the arms and inhale and lower the body 
  • Keep you chin off your chest to maintain good body alignment 
  • Use a slow controlled movement to use muscles effectively  
  • Do not lock the elbow joint during arm extension 

Adaptations 

  • Keep your knees in contact with floor, but ensure the body is straight from torso to head.  
  • Decrease the range of movement  
 Progressions    
  • Decrease the distance between your hands  
  • Place your feet onto a small block or stair