What Are The Benefits Of Press Ups?

Press ups are an efficient upper body toning exercise. Press ups can be adapted to suit different abilities and to target different muscles.

What muscles are toned by press ups?

Press ups target the shoulders, chest abs and triceps.

For additional emphasis on the triceps keep the hand closer together. For more emphasis on the chest and shoulders keep the hands wider apart.

Stamina building and press ups go hand in hand. Unlike other toning exercises they do not involve weights, therefore increased repetitions can be done spontaneously and effectively anywhere there is a rigid surface.

Warming up exercises should always precede any routine. Press ups target the arms and shoulders therefore it is essential that you pay particular attention to these areas including the wrists when warming up.

Are press ups beneficial to women?

Yes. Depending on the level of fitness and strength at the outset, women are just as capable as men at performing this exercise.

Press ups can be adapted to suit less able people, male or female. Press ups are great for toning the triceps (the muscles at the back of the upper arm) associated with bingo wings. The triceps are not weight bearing muscles so they have a tendency to go flabby.

Press ups are great for reducing this flabbiness and giving arms that toned smooth appearance.

How Do You Do Press Ups?

Traditional Press Ups

Assume prone position (face down) on rigid surface

Make two fists and place under the body at chest level

Create a straight line between heels and head which should be maintained throughout the exercise with legs together.

Toes should be curled upward towards the upper body to enable the balls of the feet to maintain contact with the floor.

Using the arms raise yourself up(effectively pushing away from the floor) until the arms are straight, but not locked.

Lower the torso until the elbows are at a 90 degree angle.

The aim is to increase repetitions of this exercise over a period of time.

Don’t be tempted to over do it ; this is a particularly strenuous exercise.

Half Press Ups

Assume the same prone position as for the traditional press up, but instead of resting on the balls of the feet rest on the knees.

In this position the legs should be bent at the knees with feet together facing upwards. Push up with either fists or fingertips.

I recommend fists as this places less strain on the joints of the fingers.

Variable Press Ups

Lie face down, feet together with arms shoulder width apart and bent at the elbows. Place hands palms down in line with the nose. Use the arms to raise the head and torso maintaining the pelvis and legs stay on the floor. Push up until the arm are straightened but not locked. Repeat. Aim to increase repetitions.

This exercise primarily works the triceps muscles but experiment by altering the position of the hands for greater emphasis on shoulder and chest muscles.

Enjoy your exercise regime but remember to avoid injury by warming up first and taking things step by step.

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