Press Ups

Equipment - Mat
Area: Chest and back of arms
Muscle Group: Pectorals, Triceps

• Start with your hands placed on the floor, one and a half times shoulder width apart
• Your shoulders should be over your wrists
• You now have 3 options for your leg position, box being the easiest, full the most difficult

Box
• Hips over knees
• Knees hip width apart

¾
• Hips should be forward of your knees (further forward is
harder)
• Rest your weight just above the knee cap (not on the
knee)

Full
• On toes
• Legs straight
• Hips held up so spine stays straight

For all versions
• Keep your head in neutral position
• Bend your elbows and lower your head and chest to the floor, breathe in on the way down
• Stop a few centimetres off the ground
• Ensure your elbows point out and remain at 90 degrees
• Maintain your posture and keep your abdominals tight
• Press back up without locking the elbow joint and exhale