Total Arm

The rocking press up is good exercise for the lower and upper arm muscles - chest - shoulder muscles, which can be performed in either a three-quarter or full press up position.

Aim to keep your elbows tucked into your sides throughout the movement, as you lower down to a position whereby your arms are bent to 90 degrees.
 

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work the front and rear of your arms with this exercise aim to keep the arm muscles contracted throughout the exercise

Once in this bent position, you will begin the rocking action, by simply pushing your body forward 4 - 6 inches, holding the outer phase for 1 - 2 seconds prior to returning back either to your starting position, or by extending your body back 2 - 4 inches.

You may decide to perform a few forward and back movements prior to straightening your arms and repeating the process, or straightening your arms on every forward / back movement (harder).

Focus on keeping your back straight and horizontal to the floor during the rocking phase.

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