200 Press Up Workout

5
Steps

200 Press Up Workout
200 Press Up Workout

Muscle Group:

Pectorals, Deltoids, Triceps

Categories:

Equipment:

Bodyweight

Push Circuit

Place hands slightly more than shoulder-width apart on the floor and hold a rigid posture whilst on your toes; maintain a neutral spine and flatten the shoulder blades then lower your chest to the floor for the duration of 4 seconds so you can achieve maximum muscle tension then press yourself back up keeping your core engaged and elbows soft at the too.

Make it Harder: 6 seconds down with 2 second pause at the bottom of the press up

Keep it Easy: Perform exercise on your knees.

8 REPETITIONS

Place hands slightly more than shoulder-width apart on the floor and hold a rigid posture whilst on your toes; maintain a neutral spine and flatten the shoulder blades then lower your chest to the floor then press yourself back up AS HARD AS YOU CAN whilst keeping your core engaged to then jump your hands into the wide position. Perform the same movement then land your hands back under your shoulders. Always have slightly bent elbows when landing the “Power Press Up”

Make it Harder: Elevate your feet on a bench or step

Keep it Easy: Perform exercise on your knees.

12 REPETITIONS

Place hands shoulder-width apart on the floor and embrace your core muscles as you pike your hips into the air so you start and finish this movement in this downward-facing position. From here lower your chest to the floor then dip head, chest and hips under an imaginary bar that is 8 inches off the floor. You will then need to power up your muscles to reverse this movement. This is a great press up variation to overload your deltoids as oppose to pectoral muscles.

Make it Harder: slow down the speed of movement to create more time under tension.

Keep it Easy: Perform exercise on your knees.

10 REPETITIONS

Place hands as wide as you can on the floor and turn your fingers away as this helps align your muscle fibres in the pectorals and reduce stress on your wrist joint in this wide position. You must maintain a neutral spine and flatten the shoulder blades then lower your chest to the floor then press 75% of the way back up to the top and repeat the exercise to add maximal stretch and volume to the “pec-stretch press up.”.

Make it Harder: Perform exercise between to steps and stretch your pecs lower than the floor Keep it Easy: Perform exercise on your knees.

10 REPETITIONS

Place hands thumb-width apart on the floor and hold a rigid posture whilst on your toes; maintain a neutral spine and flatten the shoulder blades then lower your chest to your hands then press yourself back up keeping your core engaged and elbows soft at the too.

Make it Harder: Plyometric Press Ups

Keep it Easy: Perform exercise on your knees.

10 REPETITIONS

Body Parts Worked

ABS & CORE:

CHEST & SHOULDERS:
BACK:
ARMS:
QUADS, HAMSTRINGS & GLUTEALS:

Workout Goals

STRENGTH:

CARDIO:
FAT BURNING:
CORE STABILITY:
MUSCLE GROWTH:

Photo Gallery