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Press Up Circuit
If you have no equipment, press-ups are the best way to increase your upper body strength and endurance.
While most people might know 1 or 2 variations of the press-up, there are actually numerous variations. Working through all of them will constitute a great workout.
The following styles should be used depending on your current fitness level, ranging from wall and box press-ups for beginners, supported or 3/4 for intermediates and full press-ups for advanced.
Prior to commencing this circuit you should spend time warming up your bodies muscles, especially those of the upper body, ideally with some skipping or rowing for 5 - 10 minutes.
This should be followed by stretching, especially the muscles of the chest - biceps - triceps and shoulders.
Warm up Stretches can be found here. Look at stretching your muscles whenever your forced to rest.
| WALL
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BOX
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SUPPORTED
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3/4 |
FULL |
YOU DON'T HAVE TO DO ALL THE EXERCISES IN THE SAME STYLE! |
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This circuit involves 4 - 10 press-ups of each style. Once you can achieve 10 or more of each press-up style, aim to increase the workout by changing your style (see above) or simply move onto the second press-up circuit.
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NORMAL
1
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WIDE
ARM 2
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CLOSE
ARM 3
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RAISED REAR 4
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FRONT RAISED 5
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ELBOWS TUCKED IN 6
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Use this table to measure your progress. The numbers on the side relate to the different press-ups, e.g. number 4 will be raised rear press ups. Depending on your fitness level, you may find that you only want to do the first 3 exercises. Be sure to record the date and the amount of reps for each type of press-up that you perform in order to chart your progress.
The key to developing a strong and toned body is to avoid adaptation - you should therefore aim to increase either the amount of reps or use different press-up styles each time you perform the circuit. The members area has over 20 different styles of press-ups plus a number of different training programs to improve your upper body.
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DATE
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-
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-
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-
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-
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-
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-
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-
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-
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-
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-
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|
1
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-
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-
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-
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-
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-
|
-
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-
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-
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-
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-
|
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2
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-
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-
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-
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-
|
-
|
-
|
-
|
-
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-
|
-
|
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3
|
-
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-
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-
|
-
|
-
|
-
|
-
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-
|
-
|
-
|
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4
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-
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-
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-
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-
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-
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-
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-
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-
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-
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-
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5
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-
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-
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-
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-
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-
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-
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-
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-
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-
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-
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6
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-
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-
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-
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-
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-
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-
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-
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-
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-
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-
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TOTAL |
- |
- |
- |
- |
- |
- |
- |
- |
- |
- |
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