How do I take press ups to the next level?

So you’ve mastered press ups, and they’re now a regular part of your workout, which is a great achievement! You can’t just leave it there though – in order to keep improving and gaining results, you need to up the ante and keep challenging your body. Here’s how.

Elevate it!

Elevated press ups

You can use a chair, the stairs or a wall to elevate your press ups, but it will increase the workload on your shoulders and provide a different challenge. Remember to keep your back straight and use your core muscles to stop your body from sagging.

Bring it close!

Close hand press ups

Bring your hands together so that your thumbs can touch and allow your elbows to brush your sides as you lower yourself to the floor. Keep your weight over your wrists so that you maintain a good up/down motion.

Make it a Superhero!

Spider-Man press ups

Spider-Man press ups change the weight distribution and provide a different challenge to each side of your body with each repetition. Maintain a straight torso, and don’t tip over.

BOSU it UP!

BOSU press ups

With the BOSU upside down, hold the handles evenly with your thumb in the hole for a good grip. These add a balance challenge so you have to work harder to keep your weight distributed evenly.

BOSU it DOWN!

BOSU press down

With the BOSU downwards, your hands are forced closer together and the balance challenge increases as your body lowers. Try and keep the weight even over both arms.

Good luck!