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Kate

@k3lkr

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HOW TO BUILD TO A BODYWEIGHT PRESS UP 👇 . Most people regress the bodyweight press up by doing knee press ups instead but usually butcher the form and ended gaining little to no press up strength and do their shoulders some damage in the process! . Here’s my bullet proof method to nailing your first BW press up as demonstrated by super client Kate @k3lkr 💪. . 1️⃣ The way you need to think of this is the higher the bar is on the rack the easier this movement will be, so lowering closer to the ground will be your natural form of progression. . 2️⃣ Place hands on the bar just outside shoulders and be on the balls of your feet. You want a nice straight line running from your heels up to your shoulders. . 3️⃣ Brace your core by keeping your lower back flat. You’ll notice how Kate’s lower back starts to arch slightly towards the end of the set when fatigue kicks in. You want to try and avoid this as much as possible. . 4️⃣ The ONLY thing that should be moving is your elbows/arms as you lower your chest down to the bar. The common mistake here is to hinge and stick your bum out which is often why knee press ups are so ineffective. . 5️⃣ Make your chest touches the bar to ensure full range of motion! If it doesn’t touch, it doesn’t count 🚫. . 6️⃣ As a reference to the above, aim to get your nipple line touching the bar. If you find it’s landing at collar bone height or below chest then adjust feet forward or back until you’re in the right position. . 8️⃣ Add a little pause at the bottom then drive back up to fill extension maintain tension throughout the body. . 9️⃣ Repeat! . We’ve been doing this for a few months now and when we first started was around belly button height. As you can see she’s not far off the floor now and won’t be long until she’s banging out BW reps for daaayysss. . If you’re struggling with your press ups then you better make sure you bloody hit save 👊 . . . #nononsensecoaching #pressup #pressupprogress #onlinecoach #personaltrainerclapham
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Master chefs & tortellini queens 👩🏼‍🍳😋
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