- Body & Gym Posts
- 17 Nov, 2019
The push-up is an exercise that can be of value to both starting and advanced athletes. It is a compound exercise that activates almost the entire body, and is an easy way to improve your muscle condition.
- Make sure you tighten your stomach and keep your back straight.
- Keep your elbows next to your body.
For optimum results, it is important to have the correct execution and to lose as little power as possible. Some ways to do this is:
- Tighten the chest muscles for a second and exhale well when you push yourself up.
- Extend your arms fully when pushing up, and lower until your nose just does not touch the ground to maximize your muscle.
- Keep your body straight to lose as little strength as possible to other muscles.
Almost the entire body is used during the imprints, including your triceps and core, but also your chest, hip and leg muscles. It is therefore possible to add extra weight for improved muscle strength.
There are dozens of push-up variations that are possible for athletes at every level. There are variations for the starting athlete and for the advanced athlete.
Push-up on the knees
For people who think that a normal push-up is a bit too heavy, it is possible to keep the knees on the floor while pushing on. This makes the exercise a bit lighter and therefore easier to do. However, the core, legs and hips are not included in this variant.
This variant is about as heavy as a normal push-up, but the hands are set further apart here. Slightly more focus on the chest with the wide push-up.
The focus is more on the triceps with the narrow push-up. The intention is that you put your hands a little closer together during the upprinting.
Hereby the hands are placed a little more forward and you point your elbows to the ground while lowering. This variant is a lot heavier than the normal push-up, especially for your core.
With the clapping push-up, you have to push yourself up as explosively as possible, so that your hands temporarily lift off the ground and you still have time to fold before your hands touch the ground again. This is a good variant if you want to train your explosiveness.
Hereby you load one side of your body more than the other and is therefore handy if you want more muscle strength. The idea is that you place your hands on an object that is easy to move, and slide one arm as far as possible to the side while lowering. Then you slide your hand back when you raise it so that both hands are back at shoulder width when you are up.
This variant is very good for power building. If you can push up with one hand it means that you have a lot of strength in your arms.
You pull your knees in and lift your feet off the ground and only your hands touch the ground. Many people who practice for the plank push-up start with this to build strength.
With the plank push-up you keep your body stretched in the air and you only touch the ground with your hands. Control of this variant requires a lot of strength from your entire body and is therefore excellent for training for more muscle strength. It is possible to do this with the help of two rods. The angle that you make with your body also influences on which muscle group there is more focus.