Press Ups
Chris Thyer - Technique Vault
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1m 5s
Press-Up Description
A press-up (also known as a push-up) is a classic bodyweight exercise that primarily targets the chest, shoulders, triceps, and core muscles. It is a versatile exercise that can be adapted to different fitness levels.
1. Full Press-Up
• Starting Position:
• Begin in a high plank position with your hands placed slightly wider than shoulder-width apart.
• Your body should form a straight line from your head to your heels, with your core engaged and feet together or slightly apart.
• Execution:
• Lower your body towards the ground by bending your elbows, keeping them at about a 45-degree angle to your body.
• Lower yourself until your chest nearly touches the floor, while maintaining a straight line from head to heels.
• Push through your palms to extend your elbows and return to the starting position.
• Key Points:
• Keep your core tight to avoid letting your hips sag or rise.
• Ensure your head stays in a neutral position, aligned with your spine.
2. Half Press-Up (Modified with Knees on the Floor)
• Starting Position:
• Begin in a full press-up position as described above.
• Lower your knees to the floor, keeping your body in a straight line from your head to your knees. Your hands should remain slightly wider than shoulder-width apart.
• Execution:
• Lower your chest towards the ground by bending your elbows, just as you would in a full press-up.
• Lower until your chest is close to the floor, maintaining a straight line from your head to your knees.
• Push through your palms to extend your elbows and return to the starting position.
• Key Points:
• This variation reduces the load on your upper body, making it easier while still engaging the core and upper body muscles.
• Keep your back flat and avoid arching or rounding your spine.
3. Box Press-Up
• Starting Position:
• Start on all fours with your hands directly under your shoulders and your knees on the ground.
• Your hips should be aligned with your knees, creating a box-like shape with your body.
• Execution:
• Lower your chest towards the floor by bending your elbows, keeping your hips high in the box position.
• Lower until your chest is close to the ground, with your hips staying elevated.
• Push through your palms to return to the starting position.
• Key Points:
• This variation is the easiest, focusing on form and control with minimal strain.
• Ideal for beginners or those with limited upper body strength.
Summary
• Full Press-Up: The standard version that engages the most muscles, performed from a plank position.
• Half Press-Up (Knees on the Floor): A modified version of the full press-up, where the knees are on the floor, reducing the intensity while maintaining proper form.
• Box Press-Up: A beginner-friendly version with a reduced load, ideal for those new to press-ups or working on foundational strength.
These variations allow you to progress gradually as your strength and confidence build.
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