Primary Muscle Group: Chest
Secondary Muscle Group: Triceps, Shoulders
Equipment Needed: None
The Benefits of Press Ups
Press Ups is one of, if not the most popular exercises in the world and will always remain that way because of how effective it is. It has a couple of variations which all fitness levels can do, it can be one anywhere without any equipment making is attractive for all fitness levels. Press ups have a number of other great benefits such as building a bigger chest, improving the mobility of your shoulders and strengthening the stabilising muscles in the upper body. Press ups are a great way to burn fat, build muscle and improve upper body strength and balance if performed properly and incorporated into a proper workout routine.
If you are looking for ways to build a bigger chest, then you should certainly consider adding the press up to your workout routine. Continue reading to find out exactly how to do this exercise in the most efficient way possible for maximum results.
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The Risks of doing Press Ups
One key thing you need to watch out for when doing Press Ups is hitting a plateau. This can happen easier than say a gym alternative such as the Chest Press because you can’t add weight to the press up very easily or safely unlike the barbell chest press you will do in the gym. Hitting a plateau means your gains will come to a standstill so it’s important to look for ways to intensify the exercise such as increasing or decreasing the rep speed or changing your hand positioning to hit different parts of the chest muscles.
You should also pay attention to any muscle discomfort as some people report back pain and shoulder pain from press ups. This is something you need to avoid because it can really set you back when trying to achieve your fitness goals. With that said, please read the below on how to a press up with perfect form.
How To Do Press Ups
1. Start by lying on your front.
2. Place your hands on the floor shoulder width apart and your feet slightly apart.
3. Using your elbows push up off the ground, making sure your abs are tight and your spine is in neutral position.
4. Slowly lower your chest towards the floor by bending your elbows and keeping your back straight.
For Perfect Technique
1. Always keep your abs tight so that your back remains straight.
2. Do not move your legs or feet once in place.
3. The wider your hand positioning, the harder the exercise is.
4. Try to go as deep as possible in the lowering phase of the press up. Aim for an inch off the ground.
Once you have mastered the Press Up exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Press Up’s On Knees
1. Start at the top of the push up position with your hands on the floor, arms straight and underneath your shoulders.
2. Step your knees back behind you so that there is a straight line through your body from your knees up to your head.
Engage your glutes, tense your legs and brace your core to keep your body rigid.
3. Keeping your elbows in towards your ribs and your forearms vertical, bend at the elbows to lower your body towards the floor. Your head and shoulders should move forwards of your hands as you get closer to the floor. Use your full range of motion to lower your chest in between your hands, as close to the floor as you can.
4. push your hands into the floor, keeping your body tensed, to move it up away from the floor back to the start position.
How To Do A Pike Press
1. Start with, your feet shoulder width apart then bend your knees and place your hands in front of you, just outside the line of your feet (shoulder width apart).
2. Move your feet back until you reach a press up position.
3. Keeping your arms straight, walk your feet towards your hands until your body resembles an upside down “V.” The aim of this exercise is to load your weight onto your shoulders for the push.
4. Keeping your elbows in and your head in a neutral position, bend at your elbows and smoothly lower the top of your forehead to the floor.
5. Gently touch the top of your forehead to the floor and then smoothly push with your arms, engaging the shoulders and returning to the starting position.