Upper Body Circuit Exercises

Most of these upper body circuit training exercises are shown in the typical format that we suggest you can do. For some an added Level 2 and sometimes Level 3 are given, which are a harder for the more advanced athlete. These should only be tried once you are competent at the previous level and want more of a challenge. Always reduce the number of repetitions when you make an exercise harder until you are confident with it.

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Upper Body Exercises

There are a number of variations that can be done with press ups. The basic method involves put your arms shoulder width and a half apart. Hands facing forwards. Keep stomach pulled in to maintain a straight back. Keep neck relaxed to correctly align spine. Lower chest to floor. Avoid “locking” elbows when arms are straight.

Box Press Up

For the box press up, put your knees on the floor with your upper leg vertical.

 

 

 

3/4 Press Up

A 3/4 press up is when you have your upper leg forming an angle of 45 degrees with the floor

 

 

 

Bench Press Up

Put your Arms on the back of a bench or work surface (about 3 feet off the floor) and do the above.

 

 

 

Chair Press Up

This press up involves putting your hands on a chair or other object that is about 18 inches or 50 cm off the floor.

 

 

 

Press Up

The standard conventional press up with your hands on the ground at all times.

 

 

 

Feet Raised Press Up

Place your feet up on a chair or other roughly 50cm high object, with you hands on the ground to perform the exercise.

 

 

 

Clap Press Up

Push up hard from the standard press up position and clap your hands together, before placing them back in the starting position.

 

 

 

Power Press Up

This is the toughest of the press ups we recommend. It involves pushing hard off the floor and touching your hands on the side on your head before replacing them on the floor. It is important that you are very comfortable with clap press ups before attempting this (for the obvious squashed nose reasons!).

 

Tricep Dips

 

 

 

Foot Lift Tricep Dips

 

 

 




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