Box press up

A quick and easy exercise suitable for beginners; that can be made more difficult for progression if required.

Workout focus:

Chest
Shoulders
Back of the arms (triceps)

Type of activity:

Strength

Benefits:

Muscle toning of the chest, shoulders and triceps.

Time needed:

5 minutes.

Intensity level:

Easy to moderate.

Instructions:

Box press ups.

4 x 10. (Rest up to 1 minute between each group/set.)

Points to note:
Basically a normal press up, but with the knees on the floor, hip width apart.  Place the hands just a little wider than the shoulders and slightly in front of them. Lower the chest between the elbows and breathe in on the way down, out on the way up. Keep the tummy muscles pulled in nice and tightly throughout the exercise.

How to make it more difficult:

Once you can do 4 x 20 repetitions try to either shorten your rest, or start with full press ups and complete with box press ups.

Supplied by:
Ian Stringer
Personal Trainer, Fitness Matters

www.fitness-matters.co.uk