Pimp your
press-up It may be routine, but the simple press-up can give you a full body workout if you do it properly, says Matt Whitmore Regular Grip
Hand grip variations Regular grip: Just wider than shoulder width. Close grip: hands completely together to nipple width. Wide grip: anything wider than shoulder width.
The press-up workout Try this press-up variation workout and see how you get on. It will take you less than 20 minutes and will be an incredibly testing upper body workout that targets your chest, shoulders, triceps and, if done properly, your abs and glutes, too.
Narrow Grip
1)
Incline press-ups: do 4 sets of 8-10 reps, taking 4-5 seconds on the negative movement. Rest for one minute.
2) Close-grip press-ups: do 4 sets of 8-10 reps, taking 4-5
seconds on the negative movement. Rest for one minute.
3)
Regular press-ups: do 4 sets of 8-10 reps, taking 4-5 seconds on the negative movement. Then rest for one minute. The first couple of sets may feel comfortable, but during the last two it really kicks in. Make sure on the negative movement that you are working to a count of five, and not a fast five. Remember, a full range is essential - if these are done correctly you will feel it everywhere. In fact, through doing this workout we have taken a commonly known chest and arm exercise and turned it into a full body movement.
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