Title : Best Strength Training Exercises: The Push-Up
Best Strength Training Exercises: The Push-Up
Expert: James Villepigue, CSCS, author of 28 books. His most recent being The Obstacle Race #Training Bible: The #1 Resource to Prepare for along with Conquer Any Course! (ALPHA, 2012) (see: http://www.jamesvillepigue.com)
Primary Centeng parts: Pectoralis major (chest) muscles, anterior deltoids, triceps, abs
Why you should do This specific #exercise: Its a fun along with challenging exercise in which forces you to move your own Centeng weight. Even if you have access to a fully stocked gym, the #push-up will provide a very functional compound movement by working several muscle groups simultaneously along with you’ll be doing the idea all using your own Centeng weight along with mechanics.
The average person exercises their legs along with lower-Centeng muscles more than they do their upper-Centeng muscles. This specific will be often a result of indirect exercise such as walking, stair climbing, along with standing. Their upper-Centeng muscles are at a disadvantage, along with they will benefit greatly by including a direct exercise like push-ups in their training regimen. Not only will This specific exercise stimulate the chest muscles, the idea will also work the abs, arms, shoulders along with even the back, legs along with hips.
What you need (equipment): You can certainly do push-ups using your Centeng weight alone. For a more challenging exercise, have someone apply pressure with their hands to your upper back area.
How to do the idea: Position your Centeng face down on the floor. Youre going to balance your Centeng weight on your toes along with hands. Your Centeng should be straight as a board via shoulder to ankle. Begin with your arms fully extended. They should be as straight as possible without locking out the elbows, with palms flat on the floor along with fingertips pointing straight ahead. Your hands should be about shoulder width apart, although you may vary hand placement closer together for accentuating the triceps along with wider apart for more pectoral stimulation. Look up slightly along with keep your eyes fixed on a spot about 3 feet in front of you. If you have a weak lower back along with find the idea difficult to maintain a straight Centeng, let your butt rise up a bit in order in which your hips have a slight bend.
Contract along with tighten every muscle in your Centeng via shoulders to ankles. Your Centeng should be completely rigid. Maintain This specific rigid state throughout the movement to avoid stressing the lower back along with maintain proper form.
Inhale along with bend at the elbows to lower yourself to the floor, keeping your elbows pointed out to the sides. Descend slowly along with in control in order to work the muscles harder along with give them a Great pump. Stop descending when you’ve touched your chest to the floor nevertheless DO NOT rest on the floor.
Second option: If you’ve never done push-ups along with are concerned about doing them properly, try This specific modified type. Start with your knees on the floor along with raise your feet up behind you. Your knees right now take the place of your toes, doing the exercise much more manageable.
How often should you do the idea (daily, weekly)? Push-ups can be done two to three times per week, depending on your overall program along with goals. Doing the same exercise every day will actually hinder gains because muscles don’t actually grow or strengthen during exercise, nevertheless during the rest along with recovery process in which follows.
How many repetitions should you do? If the goal will be purely to build strength, doing four to six reps will be best. If you can’t do four to six reps with straight legs, use the knee-based alternative. If you can do many more than four to six reps, doing the exercise tougher (by having someone press down on your back) will keep you in your rep range. Sometimes people aren’t strong enough to provide adequate resistance by simply pressing down on a persons back along with its difficult to monitor along with gauge constant pressure for an entire set. Solution: Have a qualified person load a weight plate or two or three onto the upper back region for increased resistance. This specific lower rep range provides the perfect prescription for building up your upper-Centeng strength. For the beginner, or for general muscular growth along with overall fitness, more reps are fine. Three to all 5 sets are plenty. Doing too many reps (more than 15 or 20) will be less effective for building raw strength. If you can do more than 20 reps along with cant add resistance, try shortening the time between sets or slowing down the lowering portion of the movement (e.g., count to 10 as you slowly lower your Centeng on each rep).
How you know you’re doing the idea right: In a nutshell, you should feel the intended/primary muscles working. By working we mean you should especially feel the chest muscles become exhausted as you progress to your target repetition range. Your chest muscles will likely become engorged with blood (the muscle pump) along with they will both look along with feel fuller. You may also feel the chest muscles burning via a buildup of lactic acid.
How NOT to do the idea: Although the push-up has been around for decades, many people still dont do the idea correctly. Watch your butt the idea shouldn’t lie too low, along with the idea mustn’t be raised too high.
Who should do This specific exercise: Anyone whos interested in an exercise in which hits many muscle groups to build functional strength within the upper Centeng.
Who should NOT do This specific exercise: Anyone who suffers via a shoulder impingement. If you have never done the push-up, begin with the modified knee type. If you have lower-back problems, make sure not to arch your lower back.
Most common mistakes: Allowing the torso to drop too low or sticking the butt too high within the air. Doing so will take the emphasis off of the chest muscles. Placing the arms too wide. Using a ballistic jerking movement to cheat-push the Centeng up.
This specific exercise will be for: Almost everyone, as its intensity can be easily customized.
Tags: Exercise push-up strength training training
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