This press up technique takes the "classic" power press up that little step further! I’ve added in a side hold with arm extension that will also activate the obliques as well as utilising the abs.

This press up is quite advanced, requiring a lot of upper body and core strength, and should not be attempted until you have fully mastered the classic press up.

As with all press ups you will be working the chest, triceps and deltoids which will naturally build that upper body strength as well as fire up your core muscles mainly for support. I also find its nice to incorporate a few “ad ons”, or maybe that’s just the sadistic side of me coming out (ha ha!).

Remember mo equipment is required, so we can pretty much perform these anywhere. So no excuses guys!

• Kneel 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
• Your upper body should be in a straight line from your head through to your heels.
• Position your hands underneath but just a fraction wider than your shoulders.
• Position your fingers facing forward
• Your arms should be straight but not locked

• Position your feet approximately hip distance apart
• Position your head looking towards the floor and slightly ahead of your hands.
• Your 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.

• Bend the arms only, lowering the shoulders and chest toward the floor
• Keep the head still maintain the straight line through the body.
• Allow the elbows to go wide and outward of the body, creating a 90º 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.
• As you return back to the start of the press up, twist your body left or right
• With your leading arm straight, swing around until your fingers are pointed towards the ceiling.
• Follow the line of the hand and look upward and outward.
• In the final position, you are making a “T” shape with your body

• Hold this position for a second and twist the body back toward the floor, keeping the support arm straight
• Return to the start of the press up position
• Start the process again but twisting up to the opposite side each time.

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

Timings

To start off with this exercise try the timing of 2 down, 2 up, 2 twist and 2 return.
This will give you 8 counts to complete 1 full press up.

Progression

When you have mastered the technique and can do 15 Windmill press ups without falling over and losing the pull in your tummy try doing them to a count of 1 down, 1 up, 1 twist, and 1 return.

You will see why I call them windmill press ups when you can do this.

See you next time.

Lee……

• Always keep control over your abdomen - it is key in this exercise for balance control.
• When twisting, place your twisting foot on top of your supporting foot - this creates an uneven balance and really makes you work hard in the abs.