January, the start of a new year, is traditionally always a time when people think about their fitness and set themselves goals for the year ahead. This year is a bit different to normal than most though, in that we find ourselves in yet another lockdown, so the ways in which we can keep active are limited.
Therefore, each Wednesday during January we are going to speak to a GB player to find out what training sessions they like doing at home and why. You can then have a go yourself.
This week Josh Murphy talks to us about the benefits of press-ups for building strength and explains a few different techniques. You can watch his video here.
Below you will find the descriptions to each exercise that Josh mentioned in his video:
Traditional press-ups
Start in a straight arm (or high) plank position so your weight is equally distributed between your hands and feet. Your back should be completely flat. Bend your elbows to lower your body towards the floor and then push back up to a straight arm position. Then repeat.
Tricep press-ups
Start in a traditional press-up position but turn your hands outwards (so they are at ‘ten to two’). Bend your elbows to lower your body towards the floor and then push back up to a straight arm position. Then repeat.
Adapted press-ups
If you find traditional or tricep press-ups difficult, you can make them easier by having your knees on the floor (and your feet in the air). You can also allow your elbows to go outwards, away from your body, rather than staying close to your ribs.
There are lots of other variations like standing press-ups (against a wall); single arm press-ups; raised leg press-ups; knee to elbow press-ups; or if you are really adventurous, ‘jump’ press-ups when you clap your hands!
As with all exercises though, getting the technique correct is more important than how many or how quickly you can do them. So, to avoid injury, and to make sure you are targeting the desired muscle group, always start with the easiest technique and then gradually build up.
