The pushup can be a highly effective means of building upper-body strength --- provided that you perform it properly. Perfect pushup exercises will help build lean muscle mass fast. Further, there are a variety of pushups you can do that will isolate different parts of your upper body. With a little special attention to your technique and form, you will get the most out of every rep.
Form
Paying attention to your form is the key to perfect pushup exercise. Keep your elbows angled toward your waist. Keep your abs tight and flat to make the pushup an exercise for your core as well as your upper body. Keep breathing, inhaling on the way down and exhaling on the way up. Angle your fingertips toward one another slightly. Above all, make sure that you don't cheat. Come close to touching your chest to the ground every time that you go down.
Variety
Standard pushups are only one type of pushup in the family. Different types of pushups isolate different parts of your upper body. Pushups with a wider positioning of the elbows put more emphasis on exercising the chest. Diamond pushups position the hands in the shape of a diamond and work the triceps. Elevating the feet works the shoulders. Elevating the chest makes pushups easier, but not as easy as doing them on your knees.
Routines
Developing a pushup routine is the next step after learning how to perform various kinds of pushups. On odd-numbered days, you should perform 200 pushups, doing as many in a single stretch as you can. You should also do a cardiovascular routine on these days, such as jogging, cycling, swimming or rowing. On even-numbered days, do 200 pushups as well, but don't worry so much about doing as many as you can in a stretch. Performing 20 sets of 10 repetitions will work just fine on these days. When your maximum number of pushups in a set exceeds 75, increase the number to 300 per day.
Equipment
A variety of equipment on the market can help you perform perfect pushups. The Body Jac Machine provides assistance for those who have difficulty doing pushups. The Perfect Push-Up system uses ergonomics to help you get the most out of your routine. Those looking for a way to make pushups more difficult should look into pushup spikes. These are T-shaped bars that require a great deal of strength and balance to use. There are also chin-up bars that convert to pushup bars when placed on the floor.
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