The hip press up, unique bodyweight exercises difficulty rating for one rep – 5 out of 10.
Average time taken to master, 1 month.
The hip press up is an advanced exercise that will build amazing deltoid power in a very short time. However, because of the upper body strength needed you should not attempt this until you are already very proficient at the easier versions of press ups as the potential for shoulder injury if you try to before you are ready is high, that said, once you can do 10 to 15 reps of this exercise in good form you will have built up a high level of strength and body coordination.
To begin assume the standard press up position but instead of resting on your hands, perform the exercise on your fists side on so that your fingers and thumb are pointing towards you and close to your body at hip level.
From here lower your body down until your chest is an inch of the floor, hold the position for a second and then push back up.
Note, if you have push up stands you will find them more comfortable to use, if not make sure you rest your fists on some thick towels or cushions to protect them. Do not try this exercise resting on your hands as because of the hyperextension necessary you will almost certainly injure your wrists
The nature of this exercise means more weight is transferred to the deltoids and they have to be very strong to cope with the demand placed on them. If you experience any shoulder pain stop doing this exercise until you have built up more upper body strength.
Keep your body straight and do not let your hips sag or stick your bum in the air.
Breathe in on the way down and out on the way up.
Keep your abs tight throughout the movement.
Keep your elbows as close to your sides as possible.
Make the exercise more difficult by elevating your feet
See more bodyweight chest exercises
See the chest rollout guide to compliment the hip press up