Upper Strength General

Press Up



  • Development of upper body pushing strength (chest dominant)

  • To improve trunk stability (abdominal dominant)


Press-up (top position).

Press-up (bottom position).

  • Facing the ground, position the hands directly under the shoulders and turned slightly outwards

  • Position the feet hip width apart and with the hips high enough so there is a straight line between ankles–hips–shoulders

  • The lower back should be in a neutral position

  • Initiate descent by breaking the elbows backwards and slightly outwards

  • Lower the chest until it is a fist height from the ground (best marked with a sports drink bottle)

  • Push against the ground to extend the elbows, and return to start position

  • Maintain ankle–hip–shoulder alignment and a neutral lower back throughout

  • Perform both upward and downward phases under control (1sec up, 1sec down) without bouncing


  • Learning: 3 x 8–12 repetitions (2–3min recovery) with bodyweight alone

  • Strength: 3 x 5–7 repetitions (2–3min recovery) with an additional load at RPE of 7–8


  • Place a weighted plate (start with 10kg) or heavy object across your mid-back