You should be coming to terms with the technique and control needed for the basic press up. With controlled practise you should be able to complete a number of press ups - ranging from 8 minimum to 30 maximum!

I’m sure some people out there can do a lot more than 30 but ask yourself do you need to? It is more effective to vary the exercise and use different angles to work the muscle groups in a slightly different way.

So let’s progress to a new powerful press up. It is very much the same as a classic press except your hands are in a wider position – hence the name!

You will still tone the upper body and use the pectorals, triceps and deltoids. Because your hands are wider you will be feeling more of a stretchl in the chest and will work your pectorals a lot harder.

Again no equipment is needed, so no excuses!

• Kneel on the floor with your hands palm down on the floor in front of you.
• Push up onto your feet and walk the legs away until you have a nice straight line from your head through to your heels. Keep the feet together!
• Start with your hands under your shoulders. When you are secure in the position, move the hands about 1 inch forward and approximately 6 inches sideways and away from the body.
• Ensure your fingers should are facing forward and your arms are straight but not locked
• Ensure you head is looking towards the floor and slightly ahead of your hands.

• Tuck in your tummy (around 30%) for support
• Lower your body toward the floor by bending your arms NOT lowering your hips
• Maintaining a straight line from your head to your heels.

Take care when lowering, because your hands are now wider than usual you will be putting more effort on the shoulders and chest, you may feel a little unstable.

• As you bend, your nose should be just off the floor, with elbows bent to a 90 degree angle pointing away from the body.
• Now push back up, breathing out on the way up.

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.

Modified Version

If you find yourself a little unstable, try widening the feet so they are as wide as your hips, this will give you a more stable platform. Or, you can also do this resting on your knees as in the modified press.

Check out famouslyfit.com for more exercises in the coming weeks.

Lee