Last week it was about the Deadlift and it’s many benefits, this week let’s look at what I consider to be EASILY the best upper body strength exercise….the Press Up (pronounced Push Up if your American).

Similar to the deadlift it’s a compound move, so it works multiple muscles at the same time. Done correctly and similar to the deadlift, it can also alleviate certain times of back pain by strengthening branch chain muscles so they work together more effectively. So let’s talk about these topics in more depth.

The press up has been around for ages, even as far back as the early 1900’s or maybe earlier. Whilst I can’t find any evidence documented centuries ago, I’d put money on that someone that far back, surely must of performed the simple move! I’m sure you can visualise an ancient Roman, or a medieval Knight, getting down and pushing up from the floor, it really is a funny thought!

Press Ups can be made to suit a beginner simply by putting your knees down, or made tougher for advanced athletes by performing them on a downward slope. They can be modified to hit one muscle group more than another by pushing your arms out, or having them closer together. Utilising them this way hits up your shoulders or chest more depending on where you position yourself. Your core muscles are also activated when doing press ups, stabilising your body in the upright position requires you to steady yourself with your abdominals. I could go on listing the many benefits but we can see from just this short list that this brute of an exercise knows no bounds. Oops I almost forgot to mention the rather obvious fact that all you need is your own body to perform them, no expensive equipment needed!

Take it from me. You really don’t need any equipment to get the body that you’re looking for. When I was in the Marines, press ups and bodyweight exercises were sometimes the only things that we had when we were away from home. We managed to keep our fitness and strength up by using them, so you can too.

I think what puts a lot of people off press ups is their ‘elite’ looking status as an exercise. They look hard. We judge ourselves against videos of athletes doing them in crazy positions and come to the unwarranted conclusion that we’ll never be able to do them. We always skip the part where we know it takes hard work, time and progression. Nothing happens quickly.

The Beginners Method

How to do press ups to get quick results I hear you ask? I think the key is to get the basics absolutely right first. Always keep a straight line from shoulder to foot, try to stay relaxed in your shoulders and flex down as close to the floor as you can without losing form. If you’re completely new to press ups, simply practice by staying in the upright position without even flexing to the floor. Get used to the feeling of supporting your own body, feel the weight for 20 seconds. Rest then do that again twice.

Once you feel ready I would go for what I cal the ‘super-six’ Workout. Do them on your knees at first, the same rule of keeping a straight line from your knees to your shoulders applies. Go for six strong press ups, rest for 20 seconds and do it again. You want to do it six times through, six press ups six times hence the super six title! If you’re new to press ups and you do that every day for a week I can guarantee you that you’ll feel a difference! Even in that short space of time you’ll probably start to find them easier towards the end of the week as well.

Another great way to see a difference very quickly is to basically incorporate press ups into a jog. Every five minutes or every kilometre go down and do 10 press ups. The stronger you get, add more press ups!

I would say just start with the supporting exercise for a while and don’t run before you can walk. The last thing you want to do is damage your back because you’re not conditioned enough first. A great press up is truly the holy grail of upper body exercises so stick at it and you’ll earn your results. Just remember the words ‘super-six’.

Anyways I think I’ll wrap this one up. I’ve got the message across, the press up is numero-uno. If you want more information on incorporating them into your workout do get in touch, It’s about confidence. The more you do them, the stronger you get and the more your confidence will rise. Like I said though, start with just supporting your body for short periods and begin that ‘conditioning’ process. Anyone can do press ups it’s just about that repetition, repetition, repetition.