PROGRESS THE PRESS-UP

If you think a press-up is boring, think again. Ollie McCarthy explains why the humble press-up should be part of everyone's training regime

- Ollie McCarthy

The press-up is a fundamental movement you need to have in your training arsenal. Not only is it an incredibly versatile exercise but it also requires no equipment. Not only that, but it can be regressed or progressed depending on your ability without the need to add or remove any weight.

Across these pages, I will outline five variations of a press-up to take you from a complete press-up beginner to press-up master.

1. STRAIGHT ARM PLANK

The straight arm plank is our starting point. Put your hands shoulder width apart and straighten your arms. Squeeze your legs together. You want there to be a straight line from head through shoulders, hips all the way to your ankles.

This will build the straight-arm strength and endurance to move into our regressed press-up. It will condition the shoulders, core and ability to hold the top position. Start by getting to a one-minute hold without breaking before moving onto the raised press-up.

2. RAISED PRESS-UP

Put your hands on a raised surface around shoulder width apart. The higher the surface the easier it will be. Lower your chest to the surface under control allowing your elbows to move backwards.

When your chest touches the surface, press back up to your starting position.