Upper Strength General
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