Press Ups – they look hard, don’t they but you can build up to being able to do a press up correctly with just a few easy steps.
Firstly, it is very important to have the right technique. If you are not in the right position, you could be at risk of injuring your back. One or two press ups with the correct technique is much better than trying to do multiple press ups with an incorrect technique and risking injuring yourself.
Here are five easy steps which will enable you to perform a press up correctly:
- Hold a plank position on your hands and toes, making sure that your hands are under your shoulders, to get a feel for the position you need to be in. Stay strong, squeeze your glutes and core and keep your back straight. Don’t lock your knees. Keep your head in line with your back and keep your head and neck in a neutral position by looking at a spot on the floor just in front of your hands. Make sure not to dip your chest or back or to have your bum too high. Your body should be in a straight line. Practice this movement until you can comfortably hold this position for 30 seconds without compromising technique and breathing.
- Now start in the plank position that you have been practising, but move your hands so they are slightly wider than your shoulders, then slowly bend your elbows to lower your chest towards the floor. Keep your elbows close to your body as you lower down and engage your core and glutes. Rest down onto the floor without flopping down. Then start again in the plank position to repeat the movement. Practise this until you can perform 8–10 repetitions with the correct technique and strength.
- The next step is to do a press up on your knees. Rest on your hands keeping your arms straight (as in the plank position above) then rest on your knees, keeping your body in a straight line. You can either lift your feet off the floor or keep your shins on the floor, if you have problems with your knees. Engage your core and glutes and slowly bend your elbows to lower your chest to the floor as in the previous step. This time, push back up to the starting position. Stay strong and keep your core and glutes engaged. Make sure that you keep your body rigid and in a straight line. Practice these until you can complete 10 push ups with the correct technique and without struggling and then move on to the next step.
- Use a step or something sturdy for this next step. Start in the plank position on your hands and toes with your hands on the step. Keeping your body in a straight line, bend your elbows to lower your chest towards the step. As you reach the step, push back up, keeping your body strong and in a straight line. Again, practice this until you can complete 10 press ups with the correct technique and without struggling.
- You are now ready for a full press up! Start in the plank position, on your hands and toes. Keep your body rigid and strong as you slowly bend your elbows to lower your chest towards the floor. Push back up until your arms are straight. Concentrate on the proper technique even if that means only doing one or two push ups to start with.
Caroline & Hannah xx