These days, there are so many different tools available to us to help us perform each exercise. Free weights, cable machines, kettlebells, resistance bands, to name a few. And with each tool comes different factors to consider in order to do the exercise correctly.
The 'Form Breakdown' series will focus on one exercise at a time and break down the way they should be performed for maximal results. In this article, we will be focusing on the press up.
Why choose the press up?
Much like its free weights equivalent in the barbell bench press, the press up is a great indicator and builder of upper body strength.
The exercise helps build the upper body muscles, namely the pectoral muscles (chest muscles) and the front deltoids (shoulder muscles). The triceps (rear upper arm muscles) are also recruited.
In order to perform the exercise properly, a strong core is also needed and as such, the exercise is very good for building core strength.
The keys to a good press up
Don't let your elbows flare out! – elbows flaring out to the side is a common mistake among beginners which, if performed long enough, can cause some very serious joint issues in the long-run. Instead of allowing your elbows to turn outwards when pressing, try to keep your upper arms at a 45° angle diagonally away from your torso throughout the movement
Pin your shoulder blades back – you should try to perform the press up in exactly the same way that you perform a bench press. One of the biggest factors in making a bench press efficient is the stability of the torso, and the same applies here. To maximise torso stability, try to flex your lat muscles (the large muscles each side of your back) in order to keep your shoulder blades in a neutral position. This provides a stable base throughout the set, giving your chest muscles a solid foundation to press against to lift your body away from the floor. Doing this also helps maintain stress on the pectoral muscles
Don't over-reach! – the temptation with any pressing movement is to push as far away from your body as possible. Doing this at the end of a press up will unpin your shoulder blades and reduce the stability of your torso, making the next rep harder. Instead, focus on locking your arms out whilst keeping your shoulder blades in the same position throughout
Flex your core – the press up doesn't just rely on your upper body muscles – a large part of completing a press up is core strength. You don't necessarily need to brace your core for a press up, but your abdominal muscles should be flexed throughout the movement to make it as efficient as possible
Breaking down the press up
The way we perform all exercises is impacted by our individual proportions and leverages.
For the press up, arm length, wrist, elbow and shoulder mobility have a big impact on our motion. The below steps are general guidelines for completing a press up, but don't be afraid to experiment with slightly different hand positions and upper arm angles until you find what is most comfortable for you.
Step 1: While kneeling, place your hands on the floor in front of you at a roughly shoulder-width distance apart
Step 2: Straighten your legs behind you and place your toes on the floor, flexing your abdominal muscles as you bridge your body up and away from the floor
Step 3: Lower your body down to just above the floor
Step 4: Press up using your chest, shoulder and rear upper arm muscles until your arms reach a 'soft' lock
Disclaimer: I am not a doctor or medical professional. The information I provide on this website is based on my personal experience and my experience as a Personal Trainer. Use of this information is strictly at your own risk. In addition, the information provided on this website is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website. Never rely on information on this website in place of seeking professional medical advice.
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