When seeking to gain upper-body muscle, many people immediately reach for the barbells and dumbbells and start hammering out reps. Weightlifting is an effective way to build your upper body, but it isn't the only way. Pushups are an effective body-weight exercise that engage several muscle groups and may be performed with multiple variations to appeal to even the strongest weight trainer. Consult your doctor before beginning pushups or any new exercise regimen.
Muscles Engaged
When you perform a pushup, you engage several muscles in your upper body. Your shoulders, pectoral muscles and triceps are all heavily involved in the pushup motion, the "National Post" notes. Your core muscles also work to hold your body straight in the plank position. You will build muscle in your upper body by doing regular pushups, but after a while you may have to modify the movement to make it more difficult if you want to continue to add muscle size.
Standard Technique
To do a standard, everyday pushup, you must place your palms on the floor with your fingers pointing forward. Step back so your legs are straight and you are on your toes or the balls of your feet. Keep your body stiff and ensure your hands are underneath your shoulders. Bend your arms, keeping your body rigid, until your chest is almost touching the floor. Push yourself back up until your arms are straight again and repeat. Keep your eyes on the floor below you and your head in alignment with your spine throughout the pushup.
Pushup Variations
To vary your workouts and work your upper-body muscles from different angles, do different types of pushups as part of your regular routine. Try pushups with your feet up on a bench or chair, with your hands spread wide apart or almost touching underneath you, or with each hand on a basketball. When you feel you have gained enough muscle and strength, kick your legs up against a wall and do handstand pushups, the Bodybuilding website suggests. Use pushup bars or dumbbells with your palms facing inward if you start to get sore wrists.
The Rest of the Puzzle
To ensure you gain strength and build muscle overall, include other elements in your workouts beyond pushups. Work your lower-body muscles with squats, leg extensions and hamstring curls. Incorporate dumbbells, resistance bands or a pullup bar to hit the upper-body muscles pushups don't work, like your biceps and back muscles.
Member Comments