When people use the correct technique, pushups can help build up strength in the muscles around the shoulder joint. The muscles and tendons in the shoulder hold the upper arm bone in the socket. When the muscles are weak, stress or injury to the shoulder can result in damage to the muscles and tendons. Pushups are a simple exercise that requires very little or even no equipment, so a person can easily do them as part of an at-home workout. There are also many pushups variations to suit people of different strengths and abilities.
Below is a guide to eight different types of pushup. The exercises are in order of difficulty from the easiest to the most challenging. Wall pushups are suitable for beginners or anyone with a shoulder injury. This type of pushup helps build shoulder and chest strength but places a reduced load on the muscles. Try to do 3 sets of 12 repetitions, reaching a total of 36 pushups. Take a short break between sets.
The modified pushup is for people who want a more challenging exercise than the wall pushup but are not quite ready for a standard pushup. When doing this pushup, focus on tightening all the muscles to maintain a stiff, straight body.
Repeat the exercise 12 times and then do an additional 2 sets, with short breaks between them. This will make a total of 36 pushups. The standard pushup requires more work than the modified pushup because it does not involve using the knees to help support the body weight.
The wide pushup is only slightly different to the standard pushup. It involves widening the distance between the hands, which places more focus on the chest muscles. The narrow pushup is another variation of the standard pushup, but it is usually more difficult. It reduces the distance between the hands, which means that the arm muscles have to work harder. The elevated pushup position raises the feet above the body, meaning that a person needs more strength to get back into a plank position.
A person can increase the elevation over time as their strength improves. Again, aim for a total of 36 pushups, dividing them into 3 sets of 12 repetitions with a short rest before each new set. Pushups require the help of many important, and potentially unexpected muscles. Read on and find out what a pushup anatomically looks like, and why Freeletics pushups are slightly different. So how exactly is it done? In the starting position, lie on your chest and stomach, with your arms bent and palms flat on the floor alongside the chest — your elbows should be facing backwards.
In a controlled movement, lower your body back down until your chest touches the floor again. Which muscles are involved when performing a pushup? The main function of the pectoralis major is the adduction of the arm back to the torso — which basically means moving your arm back towards your chest, keeping it close to the body. Although this is the main one, there are many more muscles within the shoulder girdle that work together to perform a pushup.
So, what muscles do push ups work. See the muscles here:. Besides these, the so-called antigravity muscles red muscles in the shoulder girdle are also involved to keep the shoulder, as well as the shoulder blade, in the right position. This is important, as it guarantees a good power transmission. Power transmission means that the force you create from hands, to arms, up to your chest and torso will be transferred efficiently.
In case of bad shoulder positioning, there will be a lack of transfer of the created force. When looking at the upper extremities, the triceps brachii muscle triceps is the second most obvious muscle worked when performing a pushup.
Set yourself up for a standard push-up, but as you lower down, bring your leg toward the elbow on the same side, squeezing your obliques. Return to start and alternate sides. Emulating a Sphinx in this push-up variation works your arms, shoulders, and particularly your triceps, since your hands are out in front of your head throughout the move.
As an added bonus, you're also getting a big-time stretch throughout the back of your arms. Though you're strengthening your upper body muscles in the exercise, you'll feel the most burn in your obliques, which are in charge of winding and twisting your body throughout the move. The Russian push-up recruits all of your upper body muscles and your entire core as you flow between a forearm plank and full push-up.
Though doing a traditional push-up on an incline—with a bench, box, or another elevated surface—makes the move easier, it's hitting your chest muscles and shoulders more than when you're doing it flat on the ground. Your official excuse to add "OOD" ahem, out of doors to your cal.
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