Press ups are a bodyweight exercise more commonly known as push-ups. Press ups work your pecs, triceps and anterior deltoids, which are the muscles in the front portion of your shoulders. You can build a strong upper body by doing press ups three days a week on nonconsecutive days. Begin with press ups on your knees to build strength and learn proper form. Try more challenging variations, such as toe and decline press ups to strengthen your muscles.
Knee Press Ups
Step 1
Kneel on the floor. Cross your ankles and raise your feet in the air. Place your hands on the floor with your arms straight. Spread your fingers wide apart and point them forward. Lower your hips and straighten your spine so that your torso makes a straight line from your head to your knees. Squeeze your abs. Look at the floor.
Step 2
Lower your torso to the floor and bend your elbows out to the sides. Keep your spine straight and your abs tight. Pull your shoulders back.
Step 3
Press your torso up. Straighten your arms as you lift yourself up. Perform this variation of the press up if you are a beginner.
Toe Press Ups
Step 1
Perform press ups on your toes instead of your knees once you can do eight knee press ups easily. Place your palms flat on the floor at shoulder-width distance apart. Hold your arms straight. Step your feet back to straighten your legs. Place your feet hip-width apart. Squeeze your abs.
Step 2
Lower your torso toward the floor by bending your elbows. Allow your elbows to go out to the sides in line with your shoulders. Pull your shoulders back.
Step 3
Press your body back up straight to complete one press up. Keep your spine straight without arching or rounding your back.
Decline Press Ups
Step 1
Perform decline press ups to put more weight onto your upper body to increase the challenge of this exercise. Place your feet onto a bench or your bed and raise your heels so that you are holding yourself on your toes.
Step 2
Put your palms shoulder-width apart on the floor with your fingers pointing forward. Start with your arms straight. Squeeze your abs and flatten your back. Bend your elbows and lower your chest toward the floor.
Step 3
Press your arms straight to complete one decline press up. Be sure to keep your body in straight alignment like with the toe press ups.
Tips and Warnings
- Perform three to five sets of three to eight press ups. This number of reps and sets is ideal for increasing muscle strength, according to the Aerobics and Fitness Association (AFAA). Try exercises like pull-ups, rows and lat pulldowns to target the muscles of your upper body not worked by the press up. Squats, lunges, and deadlifts are great lower-body builders.
References
- 24hrfitness.co.uk: How to Perform Press Ups
- "A Guide to Personal Fitness Training: Aerobic Fitness Association of America"; Mary Yoke, MA; 2003
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