Power of the Press Up
When it comes to home workouts and lack of equipment, then body weight exercises are great, and there comes no better one for the upper body than the good old fashioned press up. The great thing about this exercise is that it is a compound exercise, so is multi jointed and thus multi muscular and has many adaptations and variations to help the novice through to the regular exerciser to hit the desired muscles.
In this blog, we will look at the muscles used and the four most popular adaptations. There are many other variations to utilise this exercise, but these four will get you off to a great start.
The Normal Press Up
Muscles activated - Chest, Triceps, Shoulders and Back
Bodyweight Used - 64%
This press up is pretty much the standard. Arms shoulder width and a half apart, body in a straight line from heels, through the bottom to the shoulders. Feet are slightly apart, and keep a nice straight, taut line and engage all the muscles so you have a solid foundation.
Breathe in and lower your body so the chest is just above the ground, exhale and then push yourself back to the starting position. Have a defined stopping point at the start and finish of each press up performed.
The Normal Press Up - from the knees
Muscles activated - Chest, Triceps, Shoulders and Back
Bodyweight Used - 49%
The same method as the full body variant, but as seen from the bodyweight % used, this is made easier by starting from your knees. Many people start on this type, before progressing to their feet, and then on to other more difficult press ups.
The Incline Press Up
Muscles activated - the lower chest and back are targeted more, triceps and shoulders
Bodyweight Used - 41%
So this is the easiest variation in the press up family. Hands are placed on a chair or elevated surface, and executed with the same form described for the normal push up. If this exercise needs to be regressed as still a bit too difficult, then this exercise can be performed from the knees.
The Decline Press Up
Muscles activated - the upper chest and deltoids (shoulders) are targeted more here, Triceps and back
Bodyweight Used - 75%
This is the daddy of the four types discussed here, and as seen uses 75% of your total bodyweight. Because this is performed in a decline position, your deltoids and upper chest will be targeted more.
This is performed by having your feet up on a chair or other elevated surface, and then with correct form as discussed, perform your repetitions.
These variations can be used together, if tiring from performing a stronger variation, or used in a drop set. There are many other variations which I will discuss in a future blog.
If you would like to discuss how these exercises could benefit you, or be incorporated into a balanced programme, then please get in touch with me and I would be more than happy to discuss the options available to you.
Ben Beale is a mobile Personal Trainer living In Paulton, who travels out to clients in the surrounding towns and villages, and cities of Bath and Bristol.