It's taken me years to get my #pressups to where they are now! Years of practice, poor form, learning, failure and repetition - I'd be lying if I said it wasn't a long road!
Recently I'm being asked by many of the troops @bestsbootcamp & Instagram for tips on how to improve range and volume...the answer is simply the same as with most things, practice and practice consistently with good form. There's really no secret to it.
Swipe right to check out two basic variations, and a couple of drills to improve your strength in the movement.
1. Strict Form: starting in hard style plank with hands slightly wider than shoulders, feet together creating FULL body tension. Hinging at the ankle, elbow pointing to toes ending chest a fist width from floor. (Note my cap makes me throw my head up - whoopsie, my bad)
2. Kneeling: exactly the same as above except hinging from knees rather than toes. A great regression if your not ready for the full movement. Shortening the lever (your body) lightens the load to make it easier.
3. The No No: hips in air. Elbow flaring. Core not engaged. Simply not working the muscles as you should!
4. Negatives: the eccentric/lowering phase. Start in that same plank but this time lowering yourself as slowly as possible to reach the floor under tension, coming up how ever you can.
5. Concentric: raising from the floor to plank. Notice my hips are the first to move as I engage my core?! There's something to be learnt in that!
Note: both negatives & concentric can be done on toes or knees depending on your ability...start with knees until you build the range then progress.
Where to now?! Everyone is deferent, perhaps intermediates start with 5x5 of negatives & concentric (on knees or toes depending on your level) and take it from there practicing for a month or three. I'd love to see progress vids posted - tag me and #TrainwithMich to bring them to my attention so I can give tips & words of encouragement! #letsdosomepressups