2. Press Ups
• Can be done as full press ups (hands and feet in contact with floor) or half press ups (hands,
knees and feet in contact with floor).
• Place hands slightly wider than shoulder width on the floor, palms flat, fingers facing forwards
(if this is uncomfortable push up bars can be used to allow wrists to be kept straight, press ups
off knuckles are not recommended).
• Soften elbows and keep these off lock for the remainder of the exercise.
• Lower your chest to a few inches off the ground where shoulders are level with elbows.
• Push through the chest and arms to raise back up in a controlled manner and repeat
• Keep looking at a point just below you on the ground, your knees slightly soft, hips and
shoulders in line and abs tight through the exercise.
3. Tricep Dips
• Use a bench, bottom stair or stable chair to perform these.
• Sit on the edge of the bench with palms resting on the bench & fingers wrapped over the edge.
• Keep elbows tucked in to your sides and feet flat on the floor a little way from the bench - start
with knees at about 90º then move them further away as you get stronger, legs straight out
resting on heels is a harder alternative.
• Slide off the bench so that bodyweight is supported by the arms.
• Soften elbows and keep them off lock for the remainder of the exercise.
• Lower hip towards the floor until elbows are at lower than 90º and push through arms to return
to start position - repeat until technique is lost.
• Keep chin tucked in looking straight ahead, abs tight and back close to bench through the
exercise, movement should be vertical.
• The harder version is shown in the next photos with legs straight out in front
BlueSkies Health, Fitness & Well-Being
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