Strength Exercise: Press Up Variations

Exercise: Press Up Variations
Equipment: No equipment
Movement Type: Strength/Endurance
Body Focus: Total Body

Bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Shift your weight forward until your shoulders are positioned directly over your elbows and hands. Reposition your hands as needed to allow full extension of your body from the knees without any bend at the hips. Stiffen your torso by contracting your core and abdominal muscles (bracing). If you are doing a bent knee press-up, kneel on an exercise mat or floor and bring your feet together behind you in line with the knees and hips. Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Avoid letting your low back sag or your hips hike upwards during this downward phase. Continue to lower yourself until your chest touches the mat or floor. Your elbows should remain close to the sides of your body, flaring outward slightly. Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. To progress your push-up, try the Spiderman or narrow variations. Lateral press-ups: Start in the extended plank position—move your left hand and foot to the left, then bring in your right hand and foot to meet. Complete a full press-up. Shuffle and repeat to the right. The lateral movement adds an extra challenge to the core and the stabilization required through the shoulders and hips. Press-up rotation: Start in the press-up position and perform a press-up. As you return to the starting position, gradually rotate so that you are perpendicular to the floor, keeping rigid throughout. Aim to reach high and keep the hips up. Pause, then rotate back and slowly lower yourself into another position. Press up and repeat.