There are many ways that you can Exercise using your own body weight, Ross, our physiotherapist explains which ones will work to help develop your upper body. Each explanation describes how to perform the exercise safely and what benefit you'll get.
Press ups Starting position Find a clear space on the floor you may find having a mat to lean on is more comfortable. Adopt a press up position. Your hands should be directly under your shoulders. You may find you do not have the sufficient strength to complete a full press up do not worry you can perform a half press up. This can be achieved by doing the following: Adopt the press up position but this time put your knees on the floor so you are a kneeling position.
Movement Slowly lower your chest towards the floor to perform a press up. Your arms should be bent to approximately 90 degrees and you should keep your legs and torso straight. Hold at the end of your range and then slowly return to the starting position. If you chose to perform the half press up keep your knees on the mat.
Aim To develop the muscles of the chest and back of the upper arm.
Tricep dips Starting position Find a bench and adopt a position so that you are facing away from the bench with your hands gripping the bench so that your palms are in contact with the bench behind you. Your feet should be hip width apart and your knees bent to 90 degrees. Straighten your arms and lift your body off the bench.
Movement Slowly lower your body so that your arms are bent to 90 degrees and hold in this position. Then slowly return to the starting position.
Aim To strengthen the muscles at the back of the upper arm (triceps).
Tricep press ups Starting position Find a clear space on a floor you may find having a mat to lean on is more comfortable. Adopt a press up position. Your hands should be slightly closer than shoulder width apart and therefore in a narrower position than a traditional press up. You may find you do not have the sufficient strength to complete a full tricep press up do not worry you can perform a half press up. This can be achieved by doing the following: Adopt the tricep press up position but this time put your knees on the floor so you are a kneeling position.
Movement Slowly lower your chest towards the floor to perform a tricep press up. You should bend your arms and keep them tucked in. Your legs and torso should be kept straight. Hold at the end of your range and then slowly return to the starting position. If you chose to perform the half press up keep your knees on the mat.
Aim To strengthen the muscles at the back of the upper arm (triceps).
