Our first training session using the power of the press up demonstrated the modified version, ideal for those with reduced upper body strength, or perhaps with an injury to the shoulder or neck.

This time, I am going to demonstrate the full press up – very powerful - and if you can master it, a dead cert to build that upper body strength as well as firing up your core muscles mainly for support. You will be using the pectorals and triceps as well as deltoids and a few other upper body muscle groups.

No equipment is required, so we can pretty much perform these anywhere. No excuses!

Kneeling on the floor, place your hands palm down on the floor in front of you and walk them forward until you are resting on your hands and toes only, with your upper body is in a straight line from your head through to your toes. Your hands should be underneath but just a fraction wider than your shoulders. Your fingers should be facing forward and arms straight but not locked

Ensure that your feet are approximately hip distance apart, your head looking towards the floor and slightly ahead of your hands. Shoulders should be relaxed and down

Concentrate on a small tuck in the abdomen by pulling your belly button toward your spine – remember the 30% rule! This will help keep a straight alignment through the body and support the back by working the core.

From here, by bending the arms only, lower the shoulders and chest toward the floor keeping the head still and maintaining that straight line through the body. Elbows should be wide and outward from the body creating a 90 degree bend in line with your shoulders. You should feel a slight stretch across the chest.

Push back up again, keeping that important straight line from your head, through your buttocks and down to your heels!

DO NOT lose the tuck in your tummy or let your hips will move towards the floor first.

Timings

There are all sorts of variations on timing for this exercise. You can do it to a count of 2 and 2, or really slowly with a count of 4 and 4, or quickly to a count of 1 and 1.

Progression

Just remember always start basic and perform with correct posture before progressing. Only progress when you can easily and correctly perform a minimum of 20 press ups.

When you are in the full bend position, try raising one foot off the floor with a straight leg and no body shifting. This will really use your stabilising muscles and you will get more of a workout than just a press up.

Hold the leg for 2 seconds off the floor and slowly return.

Lee