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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