Achieve Your First Press-Up

In the following video I outline the 4 steps I use to progress a client towards a full Press-Up.

Each step builds upon the last to gradually progress a client towards having the skills and strength necessary to achieve a Press-Up off the toes on the floor.

The steps outlined are:

1. Extended Plank

Adequate core strength and stability is a vital component for achieving a Press-Up. Being able to maintain tension to keep your spine aligned throughout the movement reduces the risk of injury. The extended Plank position is used to train this. Tension is key while building up to maintain a 60s hold.

2. Elevated Press-Ups

The key is to start at a very achievable angle. If you place the hands too low and form suffers then elevate the bar/bix/bench to a height where you can learn to maintain alignment whilst still completing the set amount of reps.

3. Eccentric Press-Ups

The eccentric portion of the Press-Up is the lowering phase. Performing these types of reps does 2 things. Firstly, it is excellent for building strength in the upper body. Secondly, it can provide many clients with a psychological boost knowing they wont faceplant on the floor.

4. Assisted Press-Ups

Looping bands over hooks or safety bars can provide clients with a little assistance at the toughest part of the rep – the bottom! Starting with a thick band and gradually using smaller bands or lowering the hooks meaning less tension and help at the bottom can build strength and help clients psychologically too!

I explain it all in the video below.

Thanks for watching! If you found it useful I’d love it if you could share on your social media platform to help me spread the word!

Many thanks!

Mark