Rocking Press Up

The rocking press up is good for the chest - shoulder and tricep 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.
 

START
FINISH
begin the rocking movement in the lower phase extend forward and back 2 - 6 inches

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.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Circuit Exercises area for some great ways for you to design your own circuit routine at home.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

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