Beginning Press-ups
This is a short guide to developing press-ups
Whether you have always struggled doing this exercise, giving up frustrated or are able to do it but struggle at more complex movements like handstands, this is for you !
This exercise could be considered the ‘cornerstone’ to all bodyweight exercises as it crosses over into so many different arts, practices and disciplines.
Saying that, yes there are many ways to perform the press-up but this here the is the most ‘transferable’ press-up as it will not only help you develop your upper body / core strength, co-ordination but also serve as a great prep and foundation to arm balances, elbow levers (handstands and QDR’s) and other inversions in general.
From the all fours position
Plant arms shoulder width distance apart
Press through the arms into the ground, slight rounding through the upper back/ shoulders (Scapula/Shoulder blade protracted)
Press the finger tips into the ground
Make sure the crease of the elbows are facing directly in front
Squeeze the glutes, tailbone tucked under (posterior pelvic tilt)
Note : The points mentioned above of creating a protraction through the scapula and a posterior pelvic tilt will ensure a ‘hollow’ or ‘closed body’ position maintain this position through out the press down and up.
2. The Press down
Applying All the points mentioned above
Pressing hands down into the floor and pulling them towards your knees lean forward as you press down for 5 counts
Make sure that the elbows are by your ribs !
Then press back up
Note: Make sure to maintain the ‘hollow’ or ‘closed’ position and create the tension through the arms and core through the press down and up !
Feedback: Grab 2-4 books and place them in front and behind the arm(s) (as demonstrated in the video) this is going to ensure that you bend the elbow at 90 degrees as you press up and down (This is so the movement becomes tricep heavy) and how far to go down.
wishing you a great practice !