What is that ?
It is a fundamental exercise to develop both strength and power. You train the muscles of the upper body, but also the other muscles. This exercise (also called a push-up) is complete and can be modified to infinity in varying degrees. Complete, efficient, accessible to all, the pumps do not require any equipment.
What works?
Although push-ups are generally performed to strengthen the pecs (the small chest, the large chest, and the sternal groove), their effects are broader. In fact, there are also the anterior deltoids (front part of the shoulder), triceps, serratus anteriors (located on the side of the rib cage), and the abdominal muscles. But that’s not all. They train the chest muscles, strength and endurance.
chest, arms, strength and endurance. Push-ups also train the chest muscles, depending on the variant, different muscles are used.
For whom ?
The pumps are suitable for both men and women. Contrary to what one might think, it doesn’t take Herculean strength to do push-ups. There are variations for beginners, such as B. Performing on the knees to reduce the weight to be lifted.
Are push-ups enough?
Of course not, it is important to include it in a varied program so that the results meet your expectations. Push-ups need to be part of an exercise program to be effective. It’s not enough to do a large number of push-ups to progress and gain mass.
How many pushups to do?
It’s not so much the number of push-ups you do each day… The important thing is to vary the movements and increase the intensity. Doing push-ups every day won’t massage or massage you, it will only improve your endurance. Don’t set false goals.
How do you position yourself?
It is important to position yourself well. Even if you do a hundred push-ups a day, if the movement isn’t correct, you won’t get results and you could injure yourself.
- Place your hands on the floor shoulder-width apart
- Keep your arms straight and stretch your legs out behind you, feet together
- Face to the ground, begin the descent of the body by controlling it. Your arms gradually bend until your body touches the floor. The chest should be in contact with the ground.
- Elevate your body by straightening your arms while staying straight. Strike back and lock your elbows.
NB. If your wrists hurt, do the push-ups on your fists (phalanges), the wrists will lock in this way.
How do you add complexity?
Once you get to the level required for push-ups, you’ll probably want to make progress. Here are some examples of progress:
- Increase the height of your feet by placing them on a support to increase body weight on your arms and chest muscles
- Change the position of the hands. The farther they are apart, the more the pectoral muscles are stressed. Otherwise, the triceps will work the most.
- Do jumping push-ups. This should increase the explosiveness and relaxation.
- Do one-handed push-ups that help control core strength and balance.
- Do push-ups to work on explosiveness and tone. They consist of clapping your hands when you raise your body.
- Do diamond push-ups by placing your hands close together to form a diamond between your thumb and forefinger.
What additional exercises can be done?
Pull-ups for back and biceps, burpees (more complete).
The right posture?
• The back should not be arched and the pelvis should not be too far forward. Keep your back straight by contracting your buttocks and abs.
• The whole body must be wrapped and enclosed in a single line: head, neck, back, buttocks, legs.
• Don’t spread your elbows, they should be relatively close to your body.
What pace?
• To find the right pace, focus on your breathing. Breathe in on the way down and breathe out on the way up.
• It is recommended to do 4 sets of 12 reps. In the beginning you will not succeed, which is normal, so start slowly.
NB. As with any strength training exercise, if you experience severe and/or sudden chest and/or shoulder pain, stop immediately!
In summary, push-ups are not only beneficial for building upper body muscles, but also for building muscle strength and endurance.
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Article written by Fitness Together
fitnesstogether.com
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