Although push-ups may seem like too basic of an exercise to be very effective, this tried and true calesthenic movement can definitely build muscle and strength and cause you to work up a good sweat. To simulate the various pressing movements without weights or equipment, try raising either your hands (decline press) or feet (incline press; these are particularly difficult) in addition to the standard flat push-up. You can also change the width of your hands (a narrower “grip” places more focus on the triceps) or place your hands on “steps” so you can get a better stretch on your pecs by actually dipping below your hands. Anything to mix things up. I often do “diamond” push-ups when away from the gym or on the road (make a diamond/triangle shape with your index fingers and thumbs and do pushups that way). Once again, going slow and keeping focused and in good form are a must to get the most out of this simple exercise.
Performance: Push-ups are a pretty basic exercise that nearly everyone knows how to perform. The key is to lower and raise yourself in a controlled motion with a flat back (don’t sag in the middle).
Muscle Emphasis: pectorals, triceps, and anterior deltoids. Secondary emphasis is placed on the medial heads of the deltoids, the lats, and upper back muscles
Leave a Reply
|
