How to do your first press up
The press up is one of those exercises that, as rugby players, you kinda need to be able to do. They represent the ability to perform movements on the rugby pitch which make your performance significantly better. For example, simply, getting up off the floor.
But, they’re not as easy as they look. If you’re new to rugby or new to strength training then here’s how to progress to doing a full press up.
Level 1
High Plank
Here’s your starting point - holding a press up position for time. This will strengthen up the chest, shoulders, and core to prep you for progressions.
- once you are able to hold this position for at least 60s move on to Level 2!
Level 2
Kneeling Press Up
Next up is a press up from your knees. This will reduce the amount of weight going through your arms and shoulders and made it easier to push yourself up and down.
- once you are able to complete 3 sets of 12 reps, progress to level 3
Level 3
Eccentric Press Ups
Difficulty ramps up in this one. ‘Eccentric’ refers to the lowering phase of the movement. Your challenge is to move slowly on the way down, then drop to your knees for the push back up.
We are always stronger in the eccentric phase of a movement and its this phase which develops our strength effectively.
Level 3A - Try taking 5s on the way down
Level 3B - Try taking 8s on the way down
- once you can complete 3 sets of 6 reps of 3A, you’re read to try your first full press up!
Final Level
Full Press Up
Nice one! You’ve made it to the final level. Your arms, shoulders, chest, and core should have strengthened well over the last few weeks.
Now give a full press up a go - do as many as you can.
8-10 reps is a really good target for any rugby player. Work your way up to 3 sets by combining some of the above variations in to your training schedule.
For example,
week one: 1 set at level 2, 1 set at level 3, 1 set of full press ups
week two: 2 sets at level 3, 1 set of full press ups
week three: 1 set at level 3, 2 sets of full press ups