The push up requires the work of many muscle groups, with one of the primary muscle groups being the chest muscles, the pectoralis major and the minor.
1. Standard pushup
Enhance your pull ups by holding your position at the top and then dropping slowly down before pulling up again. Push ups may be considered a chest exercise, but the back muscle groups are worked when doing them as well. Start with your hands shoulder width apart with your legs extended and your knees locked. Be sure not to arch your back, and bring your chest down within an inch or two of the floor.
Enhance your push ups by putting weights on your back or having someone create resistance as you rise. You can also experiment by moving your hands closer together or further apart. All Articles Fitness Nutrition. Lat Row Pulls The latissimus dorsi are the large back muscle group that is located below your arms.
Lower Back Flies Lie on your stomach. Tri-Trap Push Choose a dumbbell with a challenging weight. Pull Ups These are one of the hardest and most successful upper back exercises. Push Ups Push ups may be considered a chest exercise, but the back muscle groups are worked when doing them as well.
Articles You May Like. Avoid completely locking your elbows -- keep them slightly bent, and immediately go into the next repetition. Perform as many pushups as you can until your muscles are fatigued, or work your way up to doing eight to 12 repetitions and two or three sets.
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Such practitioners will usually perform their knuckle push-ups on a padded floor or a rolled-up towel, unlike martial artists, who may do bare-knuckle push-ups on hard floors.
The Maltese push-up is a gymnastic variation of the push-up, in which the hands are positioned further down towards the hips as opposed to roughly alongside the pectorals , but with a wide distance between them. The Hindu push-up starts from the " downward dog " yoga position and transitions to a " cobra pose " position. It is also known as a Hanuman , judo , or dive bomber push-up. It is common in Indian physical culture and Indian martial arts , particularly Pehlwani.
The guillotine push-up is a form of push-up exercise done from an elevated position either hands on elevated platforms or traditionally medicine balls where in the practitioner lowers the chest , head , and neck thus the name past the plane of the hands. The goal is to stretch the shoulders and put extra emphasis on the muscles there. The backhanded push-up is a form of push-ups performed using the back of the hands, rather than the palms.
Currently the record holder of the backhanded push-ups is Bill Kathan who broke the world record in , by performing 2, on Valentine's Day. Many of the push-up variations can be done using one arm instead of two. This will further increase the resistance put upon the trainee. The world record for the most one handed push ups in an hour was 1, and was set by Paddy Doyle from the United Kingdom. Do a normal push-up with your hands just a few inches apart from each other underneath the chest.
At the peak of the push-up, push yourself up off the ground and quickly clap in midair. The fast jolting force of clap push-ups will help develop explosive power while also bulking up the pectoral muscles for a more defined chest.
Do a normal push-up but raise one knee toward the elbow of the same side as you rise. Switch knees with each rep. Also add more stress to your abs with 2 second hold. There are some less difficult versions, which reduce the effort by supporting some of the body weight in some way. One can move on to the standard push-up after progress is made.
The lower the object, the more difficult the push-up. One should be sure that the object is securely stationary before attempting to push up from it. It can also be used to train in a more explosive plyometric manner like clapping push-ups when one can't perform them with the feet.
It can also be used with the 1-arm variations as a transition. Participants usually start face down on the floor with hands outstretched either perpendicular or parallel to the body.
The first phase involves the arms being brought palms down on a 90 degree angle at the elbows. The second phase involves the body being pushed into the up position. The third phase is returning to the starting position. This technique is commonly used after a large block of regular push ups, as it poses less stress and requires less effort.
This technique requires stronger triceps muscles than regular push-ups due to the fact that, at the bottom of the stroke, the forearm is nearly parallel to the ground and the elbow is almost completely flexed, resulting in much higher mechanical load on the triceps. In the plank version of the hollow body, the shoulders are protracted into a pronounced curve in the upper back while the abdominal muscles are tightened and the legs are locked and squeezed together.
This variation requires full-body tension to execute and results in greater integration of the hips, shoulders, and core. Two platforms are placed beside the trainee, one on either side.
The exercise begins with the hands on either platform supporting the body, then the subject drops to the ground and explosively rebounds with a push-up, extending the torso and arms completely off the ground and returning the hands to the platforms. Another is simply an explosive push-up where a person attempts to push quickly and with enough force to raise his or her hands several centimeters off the ground, with the body completely suspended on the feet for a moment, a variation of the drop push.
This is necessary for performing 'clap push ups' - i. The Aztec push-up is one of the most difficult plyometric push-ups. A person performs an Aztec push-up by beginning in the normal push-up starting position and exploding upward with both the hands and feet, driving the entire body into the air. While in the air, the body is bent at the waist and the hands quickly touch the toes.
The body is then quickly straightened and the hands and feet break the fall, returning the body to the normal push-up position for another repetition. The push-up is a variation of the superman push-up where one rotates degrees while in the air. Falling and explosive rebound push ups Here one falls to the ground from standing position and then using an explosive push-up gets back to standing position.
With push-ups, many possibilities for customization and increased intensity are possible. One can perform push-ups by using only the tips of the fingers and thumb. For increased difficulty, push-ups can be performed on one arm or using weights.
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The push back push-up is a calisthenics exercise that primarily targets the shoulders and to a lesser degree also targets the abs, chest, middle back and triceps. The only push back push-up equipment that you really need is the following. Push-ups are a perennial exercise for a very good reason: they activate multiple major muscles all up and down the front and back of the torso. If you're trying to strengthen your back muscles, push-ups can help when you make certain evildownloadersuper74k.gad: Jun 17, PUSH-UP&LOW BACK:Deep U Plunge Bra Design Brings an Impressive Push Up LamourLove Strapless Bra Push Up Bras For Women Deep U-Shaped Backless Bra For Dress Nude DD. by LamourLove. $ $ 4 99 Prime. FREE Shipping on eligible .