Upper Body Push Movements

Body-weight movements

Push Up technical points

  1. From kneeling on the floor, place your hands slightly wider than shoulder width on the floor

  2. Raise your knees from the floor and ensure that your chest is directly over your hands

  3. Brace your glutes, abs and quads

  4. Bend your elbows and allow your chest to drop in between your hands

  5. Make sure your elbow is over your wrist

  6. Make sure you pivot from your toes and you do not extend or flex the spine

  7. Stay tight and drive your elbows straight, returning to the start position

If you need to do Push-ups from the knees, follow the same points but pivot from the knee instead of your toes.

Deficit Push Up technical points

  1. Set up either 2 Kettlebells (as shown) or plates, or anything that raises your hands from the ground but leaves a gap for your chest to drop into.  Set them up so they are just outside your shoulders.

  2. From kneeling on the floor, place your hands on the platforms (Kettlebells or plates etc)

  3. Raise your knees from the floor and ensure that your chest is directly over your hands

  4. Brace your glutes, abs and quads

  5. Bend your elbows and allow your chest to drop in between your hands.  Ensure that you use the extra range of motion made possible by the deficit, drop your chest lower than your hand level.

  6. Make sure your elbow is over your wrist

  7. Make sure you pivot from your toes and you do not extend or flex the spine

  8. Stay tight and drive your elbows straight, returning to the start position

Clap Push Up technical points

  1. From kneeling on the floor, place your hands slightly wider than shoulder width on the floor

  2. Raise your knees from the floor and ensure that your chest is directly over your hands

  3. Brace your glutes, abs and quads

  4. Bend your elbows and allow your chest to drop in between your hands

  5. Make sure your elbow is over your wrist

  6. Make sure you pivot from your toes and you do not extend or flex the spine

  7. Stay tight and drive up as fast as you can

  8. Once your elbows have extended and generated the power, clap your hands and immediately return them to the floor 

  9. Re-set and repeat

If you need to do Push-ups from the knees, follow the same points but pivot from the knee instead of your toes.

Hand Stand Push Up technical points

  1. Chose a wall that has plenty of height so you are not restricted

  2. Place your hands just outside shoulder width and approx 6 inches from the wall

  3. Kick up into a Handstand where your arms are straight and pushing against the floor, your abs and glutes are braced and your feet are up against the wall

  4. Take a breath and bend the elbow to allow your head to approach the floor

  5. Make sure the head goes back against the wall slightly so when you reach the floor your hands and head make up a kind of tri-pod

  6. Stay tight and then push your arms to full extension, driving your head slightly forward

Chest movements

Bench Press technical points

  1. Lie back on a flat bench

  2. Bring your feet to be under your knees (or closer if possible, just ensure your heels stay firmly connected to the floor)

  3. Arch your back slightly and brace your glutes

  4. Grip the bar slightly wider than shoulder width apart.  Chose a grip that ensures your wrist is over your elbow when the bar is at your chest

  5. Un-rack the bar so it starts directly over your chest

  6. Brace your abs, glutes and pinch your shoulder blades

  7. Bring the bar down to your nipple line

  8. Remained braced and keep your bum against the bench as you drive the bar back up to above your chest

  9. Repeat

Incline Bench Press technical points

  1. Lie back on a approximately 45 degree inclined bench

  2. Bring your feet to be under your knees (or closer if possible, just ensure your heels stay firmly connected to the floor)

  3. Push your back against the pad

  4. Grip the bar slightly wider than shoulder width apart.  Chose a grip that ensures your wrist is over your elbow when the bar is at your chest

  5. Un-rack the bar so it starts directly over your upper chest

  6. Brace your abs, glutes and pinch your shoulder blades

  7. Bring the bar down to your upper chest

  8. Remained braced and keep your bum against the bench as you drive the bar back up to above your upper chest

  9. Repeat

Dumbbell Incline Bench Press technical points - these points are also valid for a flat bench dummbell bench press 

  1. Deadlift 2 Dumbbells and place them on your thighs

  2. Lie back on a approximately 45 degree inclined bench and use your legs to kick the dumbbells up to their start position

  3. The dummbells start either side of your shoulders with your palms faced away from you

  4. Bring your feet to be under your knees (or closer if possible, just ensure your heels stay firmly connected to the floor)

  5. Push your back against the pad

  6. Brace your abs, glutes and pinch your shoulder blades

  7. Drive the dummbells directly up then meet them in the middle whilst squeezing your chest

  8. Bring the dumbbells back to their start position by pushing your elbows slightly out and lowering the dumbbells

  9. Repeat

Close Grip Bench Press technical points

  1. Lie back on a flat bench

  2. Bring your feet to be under your knees (or closer if possible, just ensure your heels stay firmly connected to the floor)

  3. Arch your back slightly and brace your glutes

  4. Grip the bar in front of your shoulders

  5. Un-rack the bar so it starts directly over your chest

  6. Brace your abs, glutes and pinch your shoulder blades

  7. Bring the bar down to your lower chest line, making sure that your elbows remain under your wrists

  8. Remained braced and keep your bum against the bench as you drive the bar back up to above your chest

  9. Repeat

Pin Press technical points

  1. Set up pins so that the bar will rest roughly 3-4 inches above your chest

  2. Lie back on a flat bench

  3. Bring your feet to be under your knees (or closer if possible, just ensure your heels stay firmly connected to the floor)

  4. Arch your back slightly and brace your glutes

  5. Grip the bar slightly wider than shoulder width apart.  Chose a grip that ensures your wrist is over your elbow when the bar is at your chest

  6. Un-rack the bar so it starts directly over your chest

  7. Brace your abs, glutes and pinch your shoulder blades

  8. Bring the bar down to the pins, but keeping the bar above the nipple line

  9. Let the bar rest on the pins for 1-2 seconds whilst keeping braced

  10. Remained braced and keep your bum against the bench as you drive the bar back up to above your chest

  11. Repeat

Hover Bench Press technical points

  1. Lie back on a flat bench

  2. Bring your feet to be under your knees (or closer if possible, just ensure your heels stay firmly connected to the floor)

  3. Arch your back slightly and brace your glutes

  4. Grip the bar slightly wider than shoulder width apart.  Chose a grip that ensures your wrist is over your elbow when the bar is at your chest

  5. Un-rack the bar so it starts directly over your chest

  6. Brace your abs, glutes and pinch your shoulder blades

  7. Bring the bar down and hold it 3-4 inches above your nipple line for approximately 2 seconds

  8. Remained braced and keep your bum against the bench as you drive the bar back up to above your chest

  9. Repeat

Single Arm Bench Press technical points

  1. Bring 1 Dumbbell to your thighs

  2. Lie back on a flat bench and use your legs to kick the dumbbell up to its start position

  3. The dummbell starts by the side of side of your shoulder with your palm faced away from you

  4. Bring your feet to be under your knees (or closer if possible, just ensure your heels stay firmly connected to the floor)

  5. Push your back against the pad

  6. Brace your abs, glutes and pinch your shoulder blades

  7. Drive the dummbell directly up 

  8. Bring the dumbbells back to their start position by pushing your elbows slightly out and lowering the dumbbells

  9. Repeat

Shoul movements