Three Quarter Press Up
The three quarter press up is a positive progression for persons who have been performing a box press-up, or an ideal alternative for those that can no longer perform normal press-ups.
There is nothing wrong with making an exercise easier if it enables you to perform some extra reps, for example you may only be able to perform 20 normal press ups before failure, but if you rest on your knees and perform another 10 three quarter press ups, then that is better than performing no more full press ups.
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Place your hands underneath your shoulders with fingers facing forward. Rest your knees on the floor, ideally on an exercise mat, most people find that crossing their legs aids stability.
Inhale and bend at your elbows, lowering your chest down, no lower than 2 inches from the floor.
Aim to make a right angle with your arms, keeping a straight line through your spine, towards your knees.
The rhythm should be smooth, with one push every 2 seconds.
Avoid forcing your bottom into the air, and also arching of the back.
Three quarter press ups can be performed in the following styles, Arms raised / Normal / Wide / Staggered / 1 Arm Raised / Elbows tucked in / Close arm / Pulsing / Both arms raised / Explosive.
Exhale as you smoothly push up from the lowered position, repeating the movement for desired number of repetitions.
Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.
Look in the Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.
Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet
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