Exercises | Gym | Press-up pyramid

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Press-up pyramid

How to do a press-up pyramid

The press-up pyramid is a way of increasing the number of press-ups an individual is capable of conducting and increasing specific muscle memory of the exercise. The number of press-ups carried out will decrease by one each round.

To ensure you are conducting the full range of movement a partner can be used to count your press-ups when you touch their fist during each repetition. This is how press-ups will be counted when conducting your PRMC.

If you start a press-up pyramid on 10 press ups you will conduct 10 press-ups and rest for approximately 10 seconds.

get fit to join royal marines press up pyramid step one

You will then conduct 9 press-ups and rest, 8 press ups and rest and so on. This routine continues until you get to 1 press-up.

get fit to join royal marines press up pyramid step two

Download the full plan

If you start a press-up pyramid on 10 press ups you will conduct 10 press-ups and rest for approximately 10 seconds.

get fit to join royal marines press up pyramid step one

You will then conduct 9 press-ups and rest, 8 press ups and rest and so on. This routine continues until you get to 1 press-up.

get fit to join royal marines press up pyramid step two

Download the full plan