Bodyweight Press-up Exercises

7 exclusive Exercises: Press-up

....  Press-up
Target: chest, triceps Do this classic move to build your chest and arms.

Start position

Start with your hands level with your shoulders, just wider than

 shoulder-width apart, Keep your body in a straight line from head

 to heels throughout the move

Movement

Lower your body, making sure you keep your elbows 

pointing back rather than to the sides

....  Diamond press-up
Target: triceps, chest Placing your thumb and index fingers together shifts the emphasis on to your triceps.

Start position

Hold your body in a straight line from head to heels, with 

your thumbs and index fingers together to form a

 diamond shape

Movement

Lower your body, making sure you keep your elbows 

pointing back rather than to the sides

....  T press-up
Target: chest, core Turn the press-up into an explosive
move that works your body in more than one plane of motion.



                   

Movement

Lower down, keeping your elbows tucked in to your body (B), Push up powerfully and

 twist your body, rolling on to the sides of your feet and keeping your body in a straight 

line, Raise one arm overhead with your arm straight, then return to the start and perform the move on the opposite side

....  Jump press-up
Target: chest, triceps Develop your fast-twitch muscle fibres by pushing up explosively so both palms leave the floor.

Start position

Begin in the press-up position

Movement

Lower down, keeping your elbows tucked in to your body, Push up 

explosively so your hands leave the floor, land and go straight into

 the next jump press-up

....  Press-up with knee lift
Target: chest, triceps, core Adding a knee lift to the press-up challenges your core because it’s forced to stabilise your body in an awkward position.

Start position

Get into a press-up position with your hands beneath your 

shoulders and your body in a straight line from head to heels

 Movement

Lower your chest to the floor while bringing one knee up to

 your elbow, Take care not to rotate your body as you lift your 

knee, and alternate sides with each press-up

....  Decline press-up
Target: upper chest, triceps, shoulders By raising your feet you place more emphasis on your upper chest.

Start position

Get into a press-up position with your feet on a chair or box, your hands

beneath your shoulders and your body in a straight line from head to heels

Movement

Lower your upper body, keeping your elbows pointing back, not out, until

 your nose almost touches the floor, then push back up

....  One-leg press-up
Target: chest, triceps, core Keeping one leg raised while you perform the move will challenge your core because
you’re trying to keep stable while balancing on one leg.

Start position

Get into a press-up position with your hands beneath your shoulders

 and your body in a straight line from head to heels

Movement

Lift one foot off the floor and lower your chest to the floor, keeping

 your elbows pointing back rather than out Complete your reps for that 

set and swap legs each set