A classic chest exercise, press Ups are probably an exercise that everyone has seen done at some point in time.
This chest exercise also helps to strengthen
and tone the arms, shoulders, back and abdominal muscles.
There are two types of Press Ups, the first easier than the next to help you build your strength from the start. Remember, always stay in your own comfort zone during the exercise and keep good form, move slowly and with smooth movements.
Beginners Press Ups
- Kneel down on the floor with your hands resting on the floor out in front of you, fingers facing away.
- Slowly lean forward so that your body weight is slowly transferred onto your arms.
- Bend your arms at the elbows, move further towards the floor.
- When you have got down to a position that you are comfortable, slowly straighten out the arms and return back to the starting position.
- Repeat this exercise a further 3-5 times, making sure that you hold your abdominal muscles tensed throughout the exercise..
Only do as many beginner press ups as you can comfortably. You can build up the repetitions as your arms begin to get stronger. When you are happy with the Beginner Press Ups then have a go at the Full Press Ups
Full Press Ups
- Lie face down on the floor, elbows bent and hands up by the chest, elbows bent, palms facing forwards.
- Raise your body up by straightening the arms, keeping your body straight as a plank.
- Once you have reached the top of the Press Up and your arms have straightened out, hold for a second and slowly lower back down to the starting position.
- Repeat this for 3-5 repetitions, more if you are comfortable, making sure that you have your abdominal muscles tensed throughout the exercise.
If you want to make it a little more difficult slow down the speed that you raise and lower your body. The great thing about Press Ups is that you can do as many as you like before you tire yourself out, and keep a target score that you can aim to beat next time you work out.
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