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Training Tips - December 2008

Exercise: Press Ups
Primary Muscle: Pectoralis
Skill Level: Beginner/Intermediate

Remember to always warm up before any exercise. Warming up reduces the risk of injury and gets muscles ready to do a push up. You can actually lift/push/pull/etc more if you go through a proper warm up routine, as compared to diving straight into the exercises. Make sure to stretch your arms and wrists - key joints in press ups.

1. Assume a prone (lying face down) position on the floor and place your feet hip-width apart. Place your hands palms down and approximately shoulder width apart and (very importantly) in-line with your mid-chest. Curl your toes upward (towards your head) so that the balls of your feet touch the ground. (Fig 1)
   
   
2. Raise yourself using your chest and arms. At this point, your weight should be supported by your hands and the balls of your feet. Your body should be in a straight line from your head down to your heels. This is the beginning and the end position of a single press-up. (Fig 1)
   
   
3. Lower your torso to the ground until your elbows form a 90 degree angle. Keep your elbows close to your body for more resistance. Position your head facing forward to the floor to maintain a neutral spine. Draw a breath as you lower yourself and always remember ‘Exhale on the Effort’ (the pressing move) (Fig 2)
   
   
4. If you are finding the above technique difficult to manage, place your knees on the floor to spread your body weight through to your legs.

Exercise: Fitball Press Ups Primary Muscle: Pectoralis Skill Level: Advanced

1. Place yourself in the Intermediate Press up position but to advance the exercise place your shins and feet onto a Fitball. Still keeping the hands palm down and in-line with the mid-chest. All the body weight has now shifted to the upper body to increase the intensity on the pectoralis (chest) (Fig 3)
   
   
2. Throughout the move of the press up, pull in the stomach muscles (Abdominals) to maintain a strong core.  This exercise is not easy and it is very important that you do it under professional supervision until properly executed. (Fig 3)