TORQ UK Fitness Consultancy

Purpose: This exercise strengthens, tightens and tones the muscles of the chest, shoulders and arms. Strengthening this area helps to provide greater control of and power of all pushing movements. If performed correctly, this routine will also tone and strengthen the postural muscles of the torso.

Muscles Used: Pectorals (chest), Anterior deltoids (front of shoulders) and Triceps (back of arms). Stabilised by the muscles of the torso and the triceps (back of arms).

Start Position: Assume the press-up position, placing your hands on the floor, shoulder width apart with your legs stretched out behind you. Ensure that your back and legs are straight and that your posture is rigid. Your arms should be straight, but not locked.

The Movement: Slowly lower the body, bending your arms and maintaining a rigid posture.

Finish Position: Your entire body should be suspended about a centimetre off the floor and the chest, abdomen, hips and thighs should all be equidistant from it. Hold this position for 1 or 2 seconds.

Return to Start Position: Slowly push yourself away from the floor by extending the arms. Make sure that your entire body remains rigid at all times.

Additional Information: It is possible to vary your hand-span to attain different benefits from this exercise. If you move your hands further apart, the focus of the exercise will be shifted to the chest muscles. Alternatively, a closer hand-span places more emphasis on triceps.

© Matt Hart. TORQ 2003