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A positive progression for persons who have been performing a box press-up, or an ideal alternative for those that can no longer perform normal press-ups. There is nothing wrong with making an exercise easier if it enables you to perform some extra reps.
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Place your hands underneath your shoulders with fingers facing forward. Rest your knees on the floor, ideally on an exercise mat, most people find that crossing their legs aids stability.
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, keeping a straight line through your spine, towards your knees.
The rhythm should be smooth, with one push every 2 seconds.
Avoid forcing your bottom into the air, and also arching of the back.
Can be performed in the following styles, Arms raised / Normal / Wide / Staggered / 1 Arm Raised / Elbows tucked in / Close arm / Pulsing / Both arms raised / Explosive.
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
Why not join our Members Area so you can have access to thousands of different exercises, workout plans and much more.
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