Push-ups are a complete type of functional exercise in which muscles throughout the body activate, hence their effectiveness. Works chest, triceps, deltoids, strengthens the core and back stabilizers. You can even get to work glutes and quads. Of all the exercises that can be done. This is one of the most effective and accessible since they can graduate to different states of fitness.
Continuing with our guide for beginners and the description of basic exercises that can be included in a bodybuilding routine, today we will talk about a classic movement, very complete and adequate, that requires a good execution technique to achieve excellent and safe results. These are push-ups on the floor.
To start with push-ups, we must place ourselves on the floor, in ventral decubitus, or face down. We rest our hands on the ground below the shoulders and are separated by this width. With the feet slightly apart or together, we take off the torso from the ground, propelling ourselves with the arms and the chest.
Should we lift the buttocks or break the waist to perform the flexion at no time. But instead, the body should move simply by flexing and extending the arms and from head to toe, the body should form a straight line.
Thus, by flexing the arms, we inhale and lower the torso until it is close to the ground, avoiding much curvature of the lower back. We exhale and slowly return to the previous position where the arms are extended.
When performing push-ups on the floor, we mainly request the pectoralis, being able to influence more on the clavicular beam of the pectoralis major if we raise our feet or work the lower part of the pectoralis major to a greater extent if we increase the torso.
Likewise, with this movement, we require the work of the triceps that collaborates in the extension of the arms to raise the torso. We can influence this muscle more if we place our hands closer to the body, that is, with a narrower opening.
Raising the gluteal area or leaving the pelvis down when we submit the torso is a common mistake that indicates. That the spine is not straight and, therefore, the posture for push-ups is not appropriate. If you can only raise your torso and cannot lift your pelvis off the ground, try getting on your knees, contracting your abdomen, and concentrating on moving your body like aboard, as a “whole”, just by flexing and extending your arms.
Sudden movements when extending your arms can damage the elbow joint, so try to raise your body slowly and descend in a controlled manner without momentum.
ALSO READ: ROSE WATER
If the head looks at the abdomen or moves during the exercise, we risk suffering stiffness in the neck or contractures in the area near it. Since the head must remain aligned with the rest of the body, it should not help to go up or down—the body. Try to look slightly forward throughout the entire ride.
Physical activity can have many objectives, though the most fundamental is personal well-being and the will to maintain a healthy life. In this sense, you have perhaps done a variety of movements. In which there will surely be a large number of push-ups or push-ups. These are good exercises to get stronger, and, in addition, the different types of push-ups allow you to get to know and work with other muscle groups. It intends to exercise certain body parts with particular interest on many occasions.
If you want to know which muscles work push-ups, the variation of this exercise that you need to do to increase the development of specific strength. How to do push-ups correctly, stay on aHOWTO and keep reading this article where you will find answers to all these issues related to this exercise.
Don’t you know what muscles work with push-ups or push-ups, even though you’ve been doing them for a long time? Don’t worry, and you’re not the first or the last person this happen to. Many people do athletics to get in shape but do not see what their training involves. Thus, these are the powers that work with push-ups:
In addition, the heart muscles are active, favouring an improvement in cardiovascular capacity.
Closed pushups work more of the triceps, pectoralis, infraspinatus, and some of the anterior deltoid. In contrast, open pushups work more of the anterior deltoid and serratus and some of the pec.
Push-ups or push-ups are a complete type of functional exercise in which muscles throughout the body activate, hence their effectiveness. Works chest, triceps, deltoids, strengthens the core and back stabilizers. You can even get to work glutes and quads. Of all the exercises that can be done. This is one of the most effective and accessible since they can graduate to different states of fitness.
However, it is also one of the exercises in which more errors occur during practice, losing its effectiveness. In the best of cases and causing injuries in the worst.
Whether it is your first push-up or if you have been practising them for a long time. It is interesting to review the posture for your practice.