Pushups are a well-known upper body exercise. They are a calisthenic exercise, meaning you do not need weights or equipment other than just your body, making pushups convenient. Although pushups do not target the back, biceps or lower body, they still give the rest of your body a good workout.
Muscles
Pushups work the pecs, the major muscles of the chest; triceps, on the rear of the upper arm; anterior deltoids, on the front of the shoulders; and medial deltoids, on the sides. To emphasize the pecs more, perform wide pushups, beginning in the same basic position but with your hands farther than shoulder-width apart. The elbows flair out to the sides as you do these pushups. To emphasize the triceps and deltoids more, do tricep pushups, also known as close pushups. Bring your hands narrower than shoulder-width apart and keep the elbows close into your body as you do the exercise.
100s
Pushups are a good exercise to increase endurance. Bodybuilders use the 100 reps technique for variety and endurance training between heavy weight training workouts to increase size and strength. Do as many pushups as you can with perfect form. Work up to 100.
Levels of Intensity
Pushups are a good workout not just because of the number of muscles you work, but because of all the possible variations. Bent-knee push ups done on your knees, and pushups against the wall are much easier than regular pushups and appropriate for beginners. Single-arm medicine ball pushups are much more difficult because placing a medicine ball under one arm creates instability. The abs also get worked during this variation. To increase the effectiveness of a pushups workout, try them with single-leg raises, raising one leg at a time as you do pushups. This works the glutes, too.
Flex Hard and Hold It
The "flex hard and hold it" technique increases the effectiveness of pushups, according to Bodybuilding.com. This involves doing an isometric contraction of the chest and triceps to tire the muscles before performing pushups. Simply extend your arms straight in front of you and flex your pecs.
Member Comments