Press ups!
Something I find I work with a lot with my clients in the 1-1 setting and the group setting is scapula control and ‘core’ control. Developing both is important to enable you to press effectively, in any direction.
Proper press ups are bloomin’ hard!
(I won’t reveal my small number of personal maximum reps anticipated here currently out of embarrassment for lack of my own training lately!)
To get the most out of a horizontal press, ie. Maximum function, maximum recruitment of the upper body and trunk, leading to maximal strength (think Force), and importantly to maintain healthy shoulders, the scapulae need to be retracted, the elbows should be close to the body, and the trunk region (think cylinder all around from the belly button), particularly abdominals, and transverse abdominals.
Breathe wide and deep and maintain control here to help co-ordinate all around the shoulders, arms and chest area for the pressing motion.
Being able to press with confidence is important in so many ways in daily life as well as in lots of sports, so do them with intent!
How to develop your press!
This is the other major facet I work with you on.
There is no point struggling with poor form, forcing things, giving maximal effort but getting poor results.
Over a period of time, starting with regressed versions/options, we eventually get you to a quality full press up.
There are many ways to do this, but the best way is to use a racked barbell.
Setting the height to challenge you and your form just enough, over many reps total, will then lead you to next session (eg. a few days later) to be able to lower the barbell height, (making it harder, ‘it’s physics’ :) and complete presses here, with fewer total reps until fatigue/loss of form…
Over subsequent sessions increase the number of reps at a given height, and then lower the barbell height again…
Repeat this process well and enough and consistently and guess what… YOU WILL eventually be able to attain a full press up off the floor!..
NB HUGE SIDE NOTE!
…For healthy shoulders and a functioning upper body you MUST balance out pressing with pulling!…
If you want to know more about any of this drop me a line!
If you think more detailed guide would be useful let me know and I’ll make one!
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