Box Press Up

The Box Press Up is an excellent exercise for beginners wishing to improve upper body muscle tone. Because the weight of your legs and lower body are supported, there is only your upper body weight placed upon your arms.

Place your hands underneath your shoulders with fingers facing forward. Your knees and feet should be resting on the floor, ideally on an exercise mat. You should aim to make a box shape with your arms, trunk, thighs and the floor, at the start of the press up exercise.
 

START
FINISH
aim to make a box with your arms - back and thighs

Inhale and bend at your elbows, lowering your chest down, no lower than 2 inches from the floor. Aim to make a right angle with your arms, however stay within your own limits.

Keep a straight line through your spine, avoid forcing your bottom into the air, and also arching of the back. The rhythm should be smooth, throughout the exercise.

Exhale as you push yourself back up, with your head inline with your spine throughout the exercise movement.

Box press ups can be performed in the following styles, Arms Raised / Normal / Wide / Staggered / 1 Arm Raised / Elbows Tucked in / Close Arm / Pulsing.

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 Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.

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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