Exercise of the Day: Rocca Press

The Rocca Press

The Rocca Press is like a modified BW shoulder press. I couldn't find the exact muscle groups this works but if I had to guess, I'd say this is good in varying degrees for scaps, triceps, biceps, abs, back, and lats.

Check out the video to see it done but here are the basics:

• hands about shoulder width apart on the ground
• stick your bum in the air with legs slightly bent and heels off the ground
• there should be a straight line from hands to head to butt at all times
• keep your head between your elbows
• lower your head to the ground and then back up

Like all BW exercises, form is incredibly important. This video suggests 6 sets of 4 reps with 15 second breaks, but I'll probably start at 20 sec breaks to help keep my form. The form is pretty easy to keep, but the difficulty comes in when you try to control the lift. I'm a fan-definitely a good addition to the exercise knowledge.

Make it easier: put your hands on a raised surface (couch, stair, etc). The higher your hands are off the ground the easier it is.

Make it harder: Straighten your legs more/put your feet against a wall.