Эффективные отжимания: 12 самых эффективных видов отжиманий (ФОТО!) :: «ЖИВИ!»

Уверены, отжимание входит в программу тренировок всех мужчин, занимающихся спортом и желающих прокачать свои мышцы. Это базовое упражнение выполняется без каких-либо приспособлений – нагрузка идет только за счет собственного веса. Отжимание от пола отлично прорабатывает мышцы рук и спины, а также задействует пресс и ноги. Доказательством эффективности этого упражнения служит тот факт, что все самые крутые бойцы, спортсмены, бодибилдеры в обязательном порядке делают отжимания. Так что ни в коем случае не игнорируйте их – лучше стремитесь к высоким результатам и пробуйте все виды отжиманий от пола.

В этой статье мы рассмотрим правила выполнения упражнения, составим программу, по которой вы сможете научиться делать 100 повторений, а также расскажем вам о разновидностях отжиманий от пола.

Почему полезно отжиматься от пола

Достоинством отжиманий от пола является тот факт, что они подходят всем, так как их можно делать вне спортивного зала – отжиматься можно в домашних условиях даже при минимуме свободной территории.

При выполнении программы отжиманий от пола прорабатываются следующие группы мышц:

1. Трицепс (включается при распрямлении рук, особую нагрузку трицепс получает при совершении отжимании с близкой постановкой кистей).
2. Большие грудные мышцы (если ваша цель – дать нагрузку именно на эти мышцы, то сделайте акцент на отжиманиях с широкой расстановкой рук).
3. Дельта и бицепс (в процессе отжиманий от пола они задействуются, но получают меньшую нагрузку по сравнению с трицепсом и грудными мышцами).
4. Ягодичные мышцы и пресс (работают в статике – за счет сохранения напряжения при правильном выполнении упражнения).

Основные ошибки

Какие бы виды отжиманий на брусьях, от лавки, от пола вы ни выбрали, помните – только правильное выполнение упражнения способно принести результат. Если делать его неправильно, с ошибками, то можно только навредить себе.

При выполнении программы отжиманий от пола помните:

О правильной постановке спины

Она должна быть прямой на протяжении всего выполнения отжимания, не должна выгибаться или округляться, плечи должны быть натянутыми к лопаткам, а не к ушам.

Как только вы искривите спину, то сразу вес окажется неправильно распределенным.

Чтобы легче было держать осанку – постоянно следите за тем, чтобы мышцы кора, ягодиц, спины находились в напряжении.

Боль и спорт – не лучшие друзья

Да, тренировка должна основываться на постоянном увеличении нагрузки, что связано с дискомфортом для мышц.

Вы должны чувствовать напряжение, жжение, но не острую боль – она уже сигнализирует о какой-то «поломке» в теле, и прежде чем вернуться к упражнениям, следует выяснить причину и устранить ее.

Не стоит гнаться за спортивными рекордами, но и жалеть себя тоже не нужно. Увеличение нагрузки должно быть постоянным, но плавным.

Не следует в первый день программы стремиться выполнить сразу 100 отжиманий от пола. Выполнять упражнения надо подходами (с небольшими перерывами между сессиями), постепенно увеличивать количество повторений в каждом из них.

Не забывать о том, что перед упражнениями обязательно надо разминаться, разогревать мышцы. Наши мышцы подобны пластилину – если их предварительно размять, сделать теплыми, то из них можно лепить что угодно, если же пытаться работать с «сырым материалом», то мышцы просто-напросто разорвутся.

Одни только отжимания не помогут

Слабый кор — пресс, сгибатели бедра, разгибатели голени — мешает выполнять отжимания.

При выполнении упражнения тело сдается не только, когда устают мышцы-агонисты (трицепсы, грудные, дельтовидные), но и когда не могут справиться с задачей стабилизирующие мышцы (пресс и ноги).

Важно выполнять комплексную программу и прорабатывать все мышцы.

Слишком быстро и слишком медленно выполнять отжимание не рекомендуется. Лучше всего выполнять одно повторение в течение 1,2–1,5 секунды. Это время считается оптимальным.

Начинать надо с базы

Видов отжиманий от пола – несколько десятков. Чуть позже мы перечислим самые интересные виды, позволяющие проработать различные мышцы и дать более высокую нагрузку.

Но прежде чем приступить к их описанию, поговорим о базовом упражнении.

Запомните: пока вы не освоите его как следует и не добьетесь в его выполнении заметного результата, забудьте о более сложных вариантах. Для начала убедитесь, что вы правильно выполняете основное отжимание от пола:

Примите положение лежа, руки и ноги выпрямлены, ладони чуть шире плеч, стопы вместе.
На выдохе сгибайте руки в локтях и опускайтесь вниз, стремитесь коснуться пола грудью.

На выдохе примите исходную позицию

Как можно научиться выполнять максимальное число повторений? Правильным будет постепенно увеличивать нагрузку. Существует много видов программ отжиманий от пола.

Примерная программа

Неделя

(5 дней интенсивных отжиманий + 2 дня отдыха)

Количество упражнений (отдых между подходами – 2–3 минуты)

Первый подход

Второй подход

Третий подход

Четвертый подход

Пятый подход

1

5

10

5

10

5

2

5

10

10

10

5

3

10

15

10

15

10

4

10

15

15

15

10

5

10

15

20

15

10

6

15

15

20

30

10

7

15

20

25

20

15

8

15

30

20

20

15

После того как вы с легкостью будете выполнять программу на 4-й неделе, вы можете вместо дальнейшего наращивания количества повторений перейти на освоение более сложных видов упражнений.

Усложненные варианты — отжимание от пола

Рассмотрим усложненные варианты:

Повысьте силовой порог

Для этого начните использовать утяжелители в виде спортивного жилета или дисков (попросите товарищей или тренера установить блины на спину во время ваших отжиманий).

Как показывает практика, когда вы научитесь отжиматься с утяжелением 50 раз, то обычное отжимание в сотню повторов не составит труда.

Уберите скетч-рефлекс

При выполнении упражнения мышцы в ответ на сильное растяжение рефлекторно стремятся к сокращению, и наоборот. Это и называется скетч-рефлексом.

Его мы лишимся, если при выполнении отжиманий в нижней точке полностью будем ложиться грудью на пол и отрывать ладони от пола.

Такой вид отжимания делать значительно сложнее, так как увеличиваются механизм работы мышц и амплитуда.

Задействуйте ногу

В отжимании можно очень хорошо проработать мышцы ног, пресса и увеличить нагрузку на дельту рук – для этого следует попробовать нидерландское отжимание (его еще называют «кузнечиком»).

Выполнение упражнения следующее: в нижней точке отжимания задержитесь, поднимите на пару сантиметров одну ногу от пола и отведите ее в сторону (не сгибайте).

Верните ногу через сторону обратно, поставьте ее на пол, выпрямитесь в руках. Вдобавок развивается подвижность тазобедренных суставов.

Отжимайтесь от пола только на одной руке

При выполнении упражнения допускается отведение одной опорной ноги в сторону (иначе удержать равновесие не получится).

Отжимание на одной руке хорошо наращивает мышцы плечевого пояса.

Попробуйте «американский штопор»

Достаточно сложное упражнение, выполняемое следующим образом: исходное положение лежа, руки чуть шире плеч, стопы сдвинуты вперед по направлению к голове (чтобы ноги оказались слегка согнутыми в коленях, а таз приподнят к потолку).

На выдохе опускайте таз в сторону (надо коснуться пола только одним боком, не заваливаться), одновременно сгибая руки в локтях. Вернитесь в исходное положение.

Отжимайтесь от пола на кулаках

Делается так же, как и базовое упражнение, только упор идет не на кисти, а на костяшки.

Необходимо стараться вес распределять на костяшках указательного и среднего пальцев, так как они наиболее прочные.

Этот вид отжимания полезен тем, кто занимается боевыми искусствами (усложненный вариант – отжимание на пальцах, но оно очень травмоопасное и требует длительной подготовки).

Сделайте японское отжимание от пола «учи-мати»

Используется для тренировки дзюдоистов и очень хорошо укрепляет разгибатели позвоночника, ягодицы и весь кор.

Выполняется следующим образом: в исходном положении оторвите одну ногу от пола, вытяните ее параллельно полу.

Опуститесь вниз на руках, задержитесь, поднимите ногу как можно выше, поднимитесь на руках и верните ногу в исходное положение (не касаться ногой пола на протяжении всего подхода).

Отжимайтесь с акцентами (такое отжимание называют «английским» или «разноименным»)

В исходном положении одну руку отставьте чуть выше (плечи получаются не на прямой, а на диагональной линии), а противоположную ногу приподнимите над полом.

Не заваливайтесь при выполнении опусканий и подъемов. Такое отжимание позволяет нагрузить прямую мышцу живота и сгибатели бедра.

Попробуйте русское отжимание от пола

Отличие от классического отжимания состоит в том, что выполняется оно с опорой кистями на лежащие перед вами гири.

При сгибании рук надо стараться опускаться как можно ниже.

Нестабильная опора позволяет добавить нагрузку на плечи и предплечья, увеличить ротацию плечевой кости, хорошо проработать кистевой захват (он влияет на силу удара).

Проработайте спину с помощью отжимания «ныряльщика»

Исходная стойка – с опорой на руки и стопы с поднятым тазом и опущенной головой (в йоге эта поза называется «собака, смотрящая вниз»).

Сгибайте руки и одновременно совершайте волнообразное движение корпусом – как будто пролезаете в щель под низкими воротами.

Плавно опускайте таз и ноги к полу, выгибая спину и поднимая голову. Повторите движение в обратном порядке.

Это упражнение очень полезно для позвоночника.

Напоследок еще раз обращаем ваше внимание: несмотря на простоту программы отжиманий от пола, она способна причинить вред, если делать упражнения неправильно.

Тренируйтесь аккуратно, не нагружайте мышцы сразу, наращивайте уровень сложности постепенно, следите за дыханием.

Отжимайтесь регулярно, не пропускайте занятий.

Только так вы сможете достигнуть высокого результата и хорошо прокачать с помощью отжиманий мышцы своих рук, груди, кора.

Удачи в спорте!

Самые эффективные виды отжиманий

Отжимания — это базовое упражнение, выполняя которое на постоянной основе, вы с легкостью сможете держать свое тело в тонусе. Практикуя отжимания, вы тщательно прорабатываете грудные мышцы, мышцы спины и рук. Но сегодня мы остановимся на нестандартных вариациях данного упражнения.

1. Классические отжимания

Задействуют в первую очередь мышцы спины и рук. Для того чтобы изучать нестандартные виды отжиманий, стоит уметь отжиматься классическим способом минимум 30-40 раз.

Техника выполнения: принимаем упор лёжа, руки расставляем на ширине плеч.

Держим голову прямо, чтобы избежать излишнего напряжения в шее, голову сильно не поднимаем. Сгибаем руки, опускаемся практически до полного прикосновения грудью пола и плавно возвращаемся в исходное положение. Для лучшей проработки мышцы стоит уделить отдельное внимание статике в данном упражнении. И потому, рекомендую задерживаться в нижней точке на несколько секунд.

Важно! При опускании — вдыхаем, поднимании — выдыхаем.

2. Алмазные отжимания

При данном виде отжиманий делаем акцент на внутренней части груди, передних дельтах и трапециях. Отжимания подобного рода делаются довольно сложно, поэтому рекомендую их выполнять в начале вашей тренировки.

3. Отжимания широким хватом

В данном упражнении акцент также идет, в первую очередь, на мышцы груди, но на этот раз, на их внешнюю часть.

Техника выполнения: принимаем упор лежа. Расставляем руки шире плеч и сгибаем их до соприкосновения с полом. Снова делаем паузу и возвращаемся в исходное положение. Для того чтобы почувствовать работу именно грудных мышц, старайтесь их напрягать при каждом повторении. Таким образом, вы приучите свой мозг включать в работу именно те группы, проработать которые вы хотите.

4. Круговые отжимания

Данный вид отжиманий отлично подойдет для проработки ваших рук. Отличный эффект создается из-за постоянного статического напряжения, в котором вы держите свои руки и не даете им расслабляться. Такое упражнение при грамотном выполнении может не только разнообразить вашу тренировку, но и увеличит силу ваших рук.

5. Разноименные (спартанские) отжимания

Разноименные отжимания стоит применять, если вы хотите одновременно прорабатывать как мышцы спины и груди, так и мышцы рук, в особенности трицепс, а также зубчатую мышцу. Главное, не забывайте, что через некоторое время следует менять руки, чтобы мышечный баланс не нарушался.

6. Взрывные отжимания

При выполнении взрывных (плиометрических) отжиманий следует ускориться при движении вниз и, не совершаю паузы в нижней точке, резким движением устремиться вверх. При максимальном выпрямлении рук в локтях, стараемся оттолкнуться от пола и возвращаемся в исходное положение. Если вашей взрывной силы будет достаточно, можно попробовать сделать хлопок перед собой и продолжить упражнение.

7. Отжимания от стены

Не совсем стандартный вид отжиманий, но отжимаясь стоя на руках работают абсолютно все мышцы тела.А именно, активно сокращаются трицепсы, передние и средние пучки дельтовидных мышц, ключичная порция большой грудной мышцы, трапециевидная мышца. Вся остальная мускулатура напряжена статически и роль её сводится к поддержанию равновесия тела, однако, наибольшую нагрузку испытывают разгибатели позвоночника, ягодичные мышцы, брюшной пресс, то есть так называемые «мышцы кора».

8. Отжимания на трицепс (сфинкс)

Один из самых эффективных видов отжиманий, направленный на развитие трицепса. Главное, не уводить руки в стороны, а стараться максимально контролировать их работу.

9. Отжимания с утяжелителем

Это продвинутая версия обычного отжимания. Отжимания с утяжелением задействуют те же мышцы, но нагружают их сильнее. С добавлением веса это движение лучше воспроизводит традиционный жим лёжа, чем простые отжимания. Вдобавок к этому, так как отягощение нужно удерживать в равновесии, вы будете автоматически использовать больше мышц-стабилизаторов.

Для более детальной проработки мышц данное упражнение следует выполнять следующим образом: опускаемся на протяжении 4 — 5 сек, поднимается на протяжении 1-2 сек. Важно! Берем такой груз, чтобы вы не смогли сделать больше 10-12 повторений.

10.Отжимания ногами на фитболе

В этом варианте отжиманий одной руке приходится стабилизировать тело, пока вы заводите другую руку под рабочую. Таким образом вам нужно сохранять равновесие и не дать вывернуться плечу. Для его выполнения примите стандартный упор лёжа; выполните одно повторение, оторвите руку от земли и заведите её за противоположную (опорную), коснитесь земли и верните на место. Завершите одно повторение и выполните то же для другой стороны. Выполняйте пока не дойдёте до желаемого числа повторений. Количество повторений для этого движения можно уменьшить в связи с его сложностью.

90000 The Best Damn Push-Ups Article, Period! 90001 90002 90003 Push-ups are underrated in the strength and conditioning world. Why? Because too many people do it wrong. 90004 90003 Women face different challenges when performing push-ups. But there are ways to get around those and perfect their push-ups. 90004 90003 Use push-up progressions to fix your form. This includes: mistakes in arm placement, hip sagging, and poor range of motion. 90004 90003 Once you master the basics, move on to the advanced options.90004 90011 90012 Push-Ups Get No Respect 90013 90014 While other bodyweight exercises like chin-ups and dips boast devoted fans from all corners of the industry, the lowly push-up is the veritable red-headed step-child of the strength and conditioning world. 90015 90014 But if they’re such a walk in the park, ever wonder why most novices do what they do when first attempting push-ups? 90015 90014 Why do rookies flare their elbows and place their hands high and wide? Why do they tend to sag in the core region, or limit the range of motion and perform «partial reps?» And why do men just seem to «catch on» much quicker than women? 90015 90014 Let’s discuss push-ups, common errors, corrective exercises and progressions.90015 90012 Study Summary: The Science 90013 90014 Abdominal muscles are king when it comes to spinal stability during push-ups. The rectus abdominis is the primary stabilizer for preventing hip sagging, while the obliques do most of the work to prevent lateral shifting and twisting. The transversus abdominis, multifidus, and erector spinae are only minimal contributors to spinal stability during the push-up exercise. 90015 90014 Push-ups are also about arms and chest, with 73-109% maximum voluntary contraction (MVC) of the triceps, and 95-105% MVC of the pec major.The back is also involved, with serratus anterior as the top back muscle with 75% MVC compared to 27% for the mid traps and 36% for the lower traps. 90015 90014 Hand position plays an important role. A narrow base push-up position significantly increases stress on the elbow joint, but also involves higher muscle activation in the triceps and pecs. Internally rotated hand positions were also shown to produce greater and potentially injurious forces on the elbow joints. 90015 90014 Depending on your goal, you’ll want to do different push-up progressions.90015 90014 Push-ups with alternating hands on a ball provided the greatest rectus abdominis and oblique challenge. One arm push-ups hit the lats, anterior deltoid, and erector spinae the hardest. And clapping push-ups were the toughest for the pec major, triceps, and biceps. 90015 90014 Research shows that narrow base push-ups led to higher EMG values ​​in the triceps brachii and pectoralis major than wide base push-ups. Popular belief indicates that wide base push-ups activate more pec fibers, but this study showed otherwise.90015 90014 Other studies found that peak axial forces on the elbow joint during push-ups averaged around 45% of bodyweight. This increases to 75% in the case of narrow base push-ups. This means that narrow base push-ups (with your hands closer together) increases stress on the elbow joint. 90015 90014 Studies show suspended push-ups may activate the core better than regular push-ups. Based on this, you can use blast straps or a TRX to increase the efficacy of the push-ups exercise. 90015 90014 According to researchers, elevating the feet above the hands had a greater influence on scapulothoracic stabilizing musculature than placing the hands on a Swiss ball.90015 90014 This means that it’s more challenging for the shoulder girdle stabilizers to do push-ups with your feet elevated onto a bench — with your hands on the ground — than to perform push-ups with your hands on a Swiss ball and your feet on the ground. 90015 90014 But do not dump the unstable equipment just yet. Research shows that as long as the torso angle stays put, it’s more effective to perform exercises such as Swiss ball and Bosu push-ups in comparison to bodyweight push-ups — if you place your hands on the unstable piece of equipment instead of your feet .90015 90014 According to one study, internal rotation of the hand position or full pronation of the forearm during push-ups led to greater posterior and varus forces on the elbow joints that could produce injurious shear force — proof that internally rotating your hands is bad for elbow health. 90015 90014 Research has found that push-ups with the hands placed on a Swiss ball significantly increased triceps and pectoralis major activity compared to normal push-ups, but only during the eccentric phase.90015 90014 One study found that depending on the hand position, the push up activated between 73-109% MVC of the triceps brachii, 95-105% MVC of the pectoralis major, 67-87% MVC of the serratus anterior, and 11-21 % MVC of the posterior delt. 90015 90014 The researchers also discovered that the narrow base position was the most effective position for increasing triceps contribution, and that the Perfect Push up ™ device did not enhance muscle recruitment. 90015 90012 3 Common Biomechanical Errors 90013 90014 Think a push-up should feel natural? Think again.There are three common push-up performance errors. 90015 90012 T-Set Up 90013 90014 First, when performing push-ups, people often set up with their hand position high and wide. If you took a snapshot from above as in an aerial view, their set up would look like the letter T. People do this to make the exercise easier. 90015 90014 Why is this position easier? 90015 90064 90003 The alignment of the pec fibers is better suited to produce force from this position. 90004 90003 This position requires less muscle activation (as measured by EMG) in the pecs and the triceps.90004 90003 Shoulder horizontal abduction flexibility is limited, so the structures limiting flexibility will contribute much needed passive force in the bottom position. 90004 90071 90012 Caterpillaring 90013 90014 Second is caterpillaring, or allowing the hips to sag resulting in anterior pelvic tilting and lumbar hyperextension. Here’s why this occurs. 90015 90064 90003 They lack the core strength to stabilize their lumbopelvic region and simply allow their core to gain stability by «hanging» on the structures that limit this motion — namely the hip flexors and lumbar vertebrae.Basically, the hip flexors lengthen and contribute passive tension, and the neural arches of the vertebrae get closer together (approximation). This places the posterior elements of the spine at risk. 90004 90003 People are stuck in anterior pelvic tilt due to tight hip flexors and erector spinae and do not have the muscular strength in the rectus abdominis and gluteus maximus to override this tightness during the push-up. 90004 90003 By keeping the hips low and hinging at the lumbar spine, a lower percentage of bodyweight is being lifted since much of the body is hanging toward the floor, thereby making the exercise easier.90004 90003 People are not strong in deeper ranges so they sag to «pretend» they’re going deeper since their hips will bottom out before their chest, creating the illusion that they’re using full ROM. 90004 90071 90012 Stopping Short 90013 90014 Third, people cut the movement short and perform half-reps. Here’s typically why this occurs. 90015 90064 90003 People lack end-range shoulder strength and stability. 90004 90003 The bottom position of the push-ups involves a higher percentage of bodyweight than the top position, which makes the bottom more difficult.This makes the push-up the opposite of «accommodating resistance» since the loading increases as the push-up is lowered to the ground. 90004 90003 People want to fool themselves into thinking that they’re in better shape than they really are. The ego can handle doing ten half-rep push-ups, but it’s tough for a typical person to admit that he or she is not in good enough shape to perform a single legitimate, full-range push-up. 90004 90071 90012 PPT: To Tilt or Not to Tilt 90013 90014 The push-up naturally encourages anterior pelvic tilt (APT) and lumbar extension due to the posteroanterior forces on the body induced by gravity.90015 90014 Contraction of the rectus abdominis is required to prevent pelvic and lumbar deformation and keep the lumbopelvic region in neutral, but further contraction of the glutes and abs will take you into posterior pelvic tilt (PPT). Whether you should enter into PPT, and the optimal amount of PPT, is up for debate. 90015 90014 Most coaches would agree that doing push-ups in APT is unwise. As long as you can keep a neutral posture, then all is well. However, some coaches believe that the push-up should be performed with a maximal glute and lower ab contraction to facilitate a strong PPT.90015 90014 The PPT push-ups have three distinct advantages over the traditional push-up. 90015 90064 90003 Since it requires a strong glute and lower ab contraction to create the tilt, it serves as a static glute activation exercise. This allows you to kill two birds with one stone by improving the neural drive to the glutes while working the upper body. 90004 90003 By shifting the pelvis forward with your glutes, you’re no longer «hanging» on your hip flexors and lumbar vertebrae for stability.This will now require a stronger abdominal contraction as now you’re using active muscles to keep you stable rather than passive muscles and ligaments. 90004 90003 The extra muscle force from the rectus abdominis and gluteus maximus makes it a more effective core exercise and makes the push-up a «total body exercise.» 90004 90003 Third, it «locks you in» so there’s really no chance of losing core stability. In other words, you maintain a straight line from your shoulders to ankles while you perform push-ups.Now your hips will not begin to sag as the set ensues, which spares the posterior elements of the lumbar spine. 90004 90071 90012 However, there’s one drawback of performing the PPT push-ups. 90013 90014 Pelvic positioning is linked to lumbar and thoracic spine positioning. Specifically, a PPT is associated with increased thoracic kyphosis. 90015 90014 Performing push-ups with a hyperkyphotic curve will affect scapulohumeral rhythm and could increase the risk of impingement and rotator cuff issues.While this might not cause any problems initially, it might present problems down the road. 90015 90014 Now, it is important to take a step back and note that you do not need a posterior pelvic tilt in your push-ups; what you need is to avoid anterior pelvic tilt push-ups. 90015 90014 If you tend to produce an anterior pelvic tilt when you do push-ups, then encouraging PPT as you work on improving your push-ups is a great approach, but once you’re able to maintain a neutral pelvic alignment, you may wish to eliminate the posterior tilt focus.For this reason, our corrections and progressions will be shown using a PPT. 90015 90012 Sex Differences: Men versus Women 90013 90014 Three different factors could explain why women struggle more with push-ups than men. 90015 90014 First, strength levels are different between men and women. When measured as a percentage of lean body mass, the differences are dramatically reduced, especially in the lower body. But upper body strength in men is greater than in women, and because upper body strength is a big part of a push-up (requiring moving around 66% of body weight), it’s not a simple task for beginners, especially beginner women.90015 90014 Second, most women possess a higher proportion of lower body muscle mass relative to upper body muscle mass compared to men. If you want to see how this feels, put yourself in a plank position and have someone place some weight above your chest and see how much of an added challenge that is. Then try this again but have the weight placed above your pelvis. 90015 90014 Your core will need to work much more to support the weight at your pelvis than at the chest. For this reason women could find the push-ups more challenging for the core.90015 90014 Third, push-ups are considered the gold standard for strength in young males. Teenage boys likely attempt far more push-ups than teenage females. The «manliness» factor of push-ups provides an incentive for males to try harder and master the push-up. 90015 90012 The Path to Push-ups Proficiency 90013 90014 There are several corrections that can be implemented to assist with push-up performance. 90015 90064 90003 No matter which type of push-up you’re performing, always set up in the «arrow formation.»Basically, this means that if you took a snapshot from the aerial view the push-ups position would look like an arrow, not the letter T. This position is easier on the shoulder joint and leads to higher EMG activation of the pecs and triceps . 90004 90003 Only perform variations that allow you to keep your core stable and prevent excessive anterior pelvic tilt and lumbar extension. In other words, regress the exercise to a variation you can do correctly and progress from there. 90004 90003 If you tend to produce an anterior pelvic tilt (APT) during your planks or push-ups, then focus on a posterior pelvic tilt.90004 90003 Only perform variations that allow you to use a full range of motion. In other words, regress the exercise to a variation that you can do correctly and progress from there. 90004 90003 Perform corrective exercises and move up gradually through the progressions. 90004 90071 90012 Push-ups Progressions 90013 90014 Despite the complex tone of this article, performing a push-up so perfect that it will make even the most anal retentive exercise physiologist’s heart skip a beat is a breeze.90015 90014 From the list of push-up progressions below, find the one that you can do with proper form and do a set two-three times per day. Once you can complete a set of 10 with good form, move to the next progression. 90015 90014 90163 90164 90015 90014 90167 90164 90015 90014 90171 90164 90015 90014 90175 90164 90015 90014 90179 90164 90015 90014 90183 90164 90015 90014 Once you can do singles, progress to multiple repetitions of full push-ups.Success! 90015 90012 Corrective Exercises to Assist in Proper Push-ups Performance 90013 90014 Progress not happening fast enough? Then do a couple of sets of these exercises two-three times per week and you’ll accelerate your push-ups performance progress. 90015 90014 90193 90164 90015 90014 90197 90164 90015 90014 90201 90164 90015 90012 Advanced Push-up Variations 90013 90014 Once you get the hang of proper push-up form you might find yourself quite smitten with the exercise.You’ll want it more, multiple times a day, different ways, different positions, in airplane lavatories after the captain turns off the seatbelt sign. You get the picture. 90015 90014 Fortunately there are many advanced progression options once quality regular push-ups have been achieved, starting with feet elevated push-ups, and moving to: 90015 90210 90211 90212 One-foot push-ups 90213 90212 Band resisted push-ups 90213 90216 90211 90212 One-arm push-ups 90213 90212 Clapping push-ups 90213 90216 90211 90212 Diamond push-ups 90213 90212 Kneeling clapping push-ups 90213 90216 90211 90212 Between bench increased range push-ups 90213 90212 Bosu ball or stability ball push-ups 90213 90216 90211 90212 Hindu push-ups (Judo push-ups) 90213 90212 Stability ball push-ups with two balls 90213 90216 90211 90212 Dive-bomber push-ups 90213 90212 Side-to-side push-ups 90213 90216 90211 90212 Push-ups with rotation (T-push-ups) 90213 90212 Triangle push-ups 90213 90216 90253 90254.90000 6 Push-Up Variations to Build Strength and Improve Shoulder Health 90001 90002 Push-Ups are a staple for building upper-body strength. They target the chest, shoulders, and triceps, engage the core and require no equipment or spotters. Yet, as effective as they are for building strength, Push-Ups are also among the best exercises for shoulder stability and health. 90003 90002 Push-Ups are good for the shoulders because, unlike in the Bench Press, the Push-Up allows your shoulder blades to move freely, strengthening the serratus anterior, a vital muscle that keeps your scapula stable and helps it rotate upward.A strong serratus anterior reduces shoulder impingement when you press overhead. Since the shoulder blade makes up half of your shoulder joint, improving its stability can fix a lot of other shoulder problems. 90003 90002 The following six Push-Up variations offer the best bang for your training buck: they build a strong upper body, promote high levels of activation in the serratus anterior, and develop stability in the shoulders. Try them out to accomplish these goals. Except for the scapula Push-Ups, you can wear a weight vest to make each variation more difficult.90003 90008 Shoulder-Building Push-Up Variations 90009 90010 90011 1. Scapula Push-Ups 90012 90013 90002 90015 90003 90002 This variation has the highest activation of the serratus anterior. It’s best used as a warm-up drill. 90003 90019 90020 Get into push-up position 90021 90020 Keep your elbows straight and sink your shoulder blades a few inches 90021 90020 Push your shoulder blades as high as possible 90021 90020 That’s one repetition 90021 90028 90010 90011 2. Single-Leg Push-Ups 90012 90013 90002 Research suggests that Push-Up variations that add more load on the upper body increase recruitment of important shoulder stabilizers.An easy way to do that is to lift one leg off the ground. During a normal Push-Up, you have four points of contact, two hands and two feet. By taking away one point of contact, you increase the upper-body load and core activation. 90003 90019 90020 Get into push-up position and lift one leg 90021 90020 Keep your leg up for the entire set 90021 90028 90010 90011 3. T-Push-Ups 90012 90013 90002 90046 90047 90003 90002 By adding a rotational component, T-Push-Ups strengthen shoulder musculature by constantly changing points of contact on the ground.They also improves shoulder health by stretching the thoracic spine (mid-back). 90003 90019 90020 Perform a Push-Up 90021 90020 Take one hand off the ground and reach arm up and around 90021 90020 Keep your eyes on your moving hand 90021 90020 Return to push-up position 90021 90020 That’s one repetition; do an equal number of reps on each side 90021 90028 90010 90011 4. Feet-Elevated Push-Ups 90012 90013 90002 90068 90047 90003 90002 This variation has two fantastic benefits.First, it’s harder than a normal Push-Up, which helps you pack on more muscle in the chest, shoulders, and triceps. Second, research shows that feet-elevated Push-Ups promote more activation in the serratus anterior than regular Push-Ups. Strong, healthy serratus anterior muscles are crucial for shoulder health. 90003 90002 Also, some athletes who experience shoulder pain during pushing motions like the Bench Press can do feet-elevated Push-Ups pain-free. 90003 90019 90020 Perform a Push-Up with your feet on a stable, elevated surface 90021 90020 Start with a short box; as you get stronger, gradually increase box height 90021 90020 Want to make it harder? Do single-leg, feet-elevated Push-Ups.90021 90028 90010 90011 5. Single-Arm Push-Ups 90012 90013 90002 In addition to increasing upper-body load and strengthening your shoulder stabilizers, single-arm Push-Ups look awesome. Can not do them from the floor? Try them from a bar in a Smith machine or power rack. As you get stronger, gradually lower the height of the bar. 90003 90019 90020 Keep your feet wide 90021 90020 As you descend into the Push-Up, keep your elbow close to your body 90021 90028 90010 90011 6. Single-arm Medicine Ball Push-ups 90012 90013 90002 90003 90002 By putting one hand on a medicine ball, you fire up your shoulder stabilizers by adding instability.90003 90019 90020 Perform Push-Ups with one hand on a medicine ball 90021 90020 Do an equal number of reps on each side. 90021 90028 90002 90011 READ MORE: 90012 90003 90002 90011 90012 90003 90002 90011 90012 90003 90002 90011 90012 90003 90002 90011 90012 90003 90002 Photo Credit: visualphotos.com 90003 90131 .90000 Plyometric Push-Ups and Progressions for Power Development 90001 90002 90003 90002 Push-ups are one of the most commonly used exercises among fitness buffs and elite-level athletes. As a closed-chained exercise that targets the chest and upper body musculature, push-ups are highly effective for improving upper body pushing strength and endurance, and can be done with no equipment. There are plenty of regressions, progressions, and variations to pick from, making push-ups useful for athletes of all types.From bodyweight push-ups to loaded isometric push-ups, there are also various ways to load and challenge the movement. 90003 Because push-ups can be regressed, progressed, and varied, they are useful for all types of athlete. Click To Tweet 90002 This article will specifically go over several plyometric push-up exercises, their progressions, and ways to utilize them to improve upper body plyometric ability and power development. 90003 90008 Plyometrics for Upper Body Power 90009 90002 There is no doubt that strength and power are cornerstones of physical development when it comes to developing elite athletes such as martial artists, football players, and rugby players.Being able to produce large amounts of force, and produce it quickly, is crucial for advancing a position, warding off a defender, or landing a knockout punch. 90003 90002 One of the most effective ways to improve power is through the use of plyometrics. Plyometric training involves a movement that has a quick turnaround between the eccentric and concentric phases of a muscle action. An athlete that can reduce the time of the turnaround (called the amortization phase) has a greater ability to use the stretch-shortening cycle (SSC) of their muscles and tendons, resulting in faster, more explosive movement.90003 90002 When the topic of plyometric training comes up, many people immediately think of depth jumps, bounding, and lower body training. Utilizing plyometrics for upper body training is just as effective and must not be forgotten. My goal in this article is to offer some creative push-up variations and methods to improve upper body power. 90003 90008 Push-Up Basics 90009 90002 Before I dive into plyometric push-up variations, let me reiterate some push-up basics for a safe and efficient press.Here are some pointers and principles to perform the push-up with great technique, regardless of the variation. 90003 90020 90021 Your body forms a straight line from head to toe. Tuck in your rib cage and engage your core to keep a neutral back and the whole body moving as one unit. 90022 90021 Head / neck position should be neutral to promote a long and tall back. 90022 90021 Hand placement and width should be comfortably outside shoulder’s width, but can be altered to emphasize different muscles and pushing patterns (wide grip-more chest contribution, close grip-more tricep contribution).90022 90021 The push-up is a closed-chain movement, meaning the hands are stationary, while the shoulder joint and shoulder blades can move freely. 90022 90029 90002 90031 Image 1. It’s important to know push-up basics to perform them safely. Be familiar with the basics before you add variations. 90003 90002 90034 Assisted / Accelerated Plyometrics 90035 90003 90002 Accelerated plyometrics, sometimes called overspeed training, is one of many ways to add variation into your plyometric training.Accelerated plyometrics operate on the opposite principle of weighted plyometrics: weighted / loaded plyometrics consist of exercises like depth jumps with a weighted vest to further increase the difficulty and intensity of the exercise, whereas accelerated plyometrics commonly use a band to unload a percentage of an athlete’s body weight. This makes plyometric exercises more feasible for heavier athletes or athletes with lower max-strength, while still allowing them to produce force in an explosive manner.90003 90002 Unloaded plyometric training has several benefits: 90003 90041 90021 It acts as a regression, allowing heavier or weaker athletes to perform the same plyometric exercise with technical proficiency. 90022 90021 It allows some plyometric exercises to be done extensively, meaning athletes can perform them for a longer duration or for a higher amount of repetitions. 90022 90021 Extensive plyometrics can be beneficial for building the skill of plyometric muscle action and developing rhythm and fluidity, as well as for tendon health.90022 90021 Unloading a percentage of bodyweight means less weight to move, allowing for a quicker amortization phase / SSC. 90022 90050 90002 90034 Band-Assisted Plyometric Push-Up Variations 90035 90003 90002 The video below shows three different band-assisted plyometric push-up variations, each with its own application. 90003 90041 90021 90034 Low Height — Quarter Extensions 90035 are small plyometric hops used to build and improve rhythm, an important principle for repeated plyometric training.This is particularly great as a warm-up for more powerful movements later. 90022 90021 90034 Medium Height 90035 90034 — 90035 90034 Full Extensions 90035 are used to further improve the timing of the landing and transition phase. 90022 90021 90034 Full Height — Full Extensions 90035 are the main variation used to improve power development. Push with full intent on each rep while keeping the core engaged. Try to minimize the time spent touching the bench and stay explosive. 90073 The bench is lava !! 90074 90022 90050 90002 90078 90034 Video 1.This video shows three different band-assisted plyometric push-up variations, each with its own application. 90035 90003 90002 You’ll notice I perform these banded push-ups elevated, on a bench. This makes the exercise easier to perform. To increase the difficulty, you can do these on the floor and use a thinner band. The band I’m using provides about 25-40lbs of tension when I anchor it up 5.5-6 feet off the ground (attached to a barbell in the video). 90003 90002 90034 Advanced Variation: Depth Drop Plyometric Push-Ups 90035 90003 90002 For more advanced athletes who want to further challenge and develop their plyometric ability, here’s a plyometric push-up variation that accentuates the SSC.To perform this exercise, start in your regular push-up position, making sure to engage the core and maintain tension throughout the entire body. Quickly lift your hands, allowing your body to drop towards the bench / ground, catching yourself and performing an explosive push-up. You can draw some similarities between this exercise and the commonly used depth jump off a box. 90003 90002 90078 90034 Video 2. The depth drop plyometric push-up accentuates the stretch-shortening cycle. More advanced athletes looking to further challenge and develop their plyometric ability should try this, using open hands or closed fists, depending on shoulder girdle stability.90035 90003 90002 This exercise gives athletes a shorter window of opportunity to catch themselves on the eccentric and redirect that force. The objective here again is to minimize the amortization phase for better plyometric development. 90003 Push-ups performed with a closed first are beneficial for wrist resilience and forearm development. Click To Tweet 90002 In the second part of the video, you can see that I perform these depth drop plyometric push-ups with closed fists-this is optional.As a martial artist myself, and a coach who trains martial artists, I’ve found push-ups performed with a closed fist beneficial for wrist resilience, forearm development, and transference to punching specific plyometric ability. Depending on the athlete, using a closed fist may or may not affect the stability of the shoulder girdle when performing these exercises, so I’ll leave that for you to experiment with. 90003 90002 90034 Reactive Plyometric Push-Up 90035 90003 90002 For the last variation, a reactive component is added to the plyometric push-ups.The reactive component can be any external auditory or visual stimulus that requires the athlete to alter their push-up direction, depth, or grip width in a timely fashion. 90003 90002 90078 90034 Video 3. The reactive plyometric push-up has a reactive component that requires the athlete to alter their push-up direction, depth, or grip width. This adds higher cognitive effort and time-stress into the exercise, which may hone fast decision-making skills that transfer to sport performance. 90035 90003 90002 Adding a reactive component to plyometrics incorporates higher cognitive effort and time-stress into the exercise, which may be beneficial for fast decision-making skills that will transfer to sport performance.As for many, if not all, reactive drills, this is best done with a partner or coach. In the video above, I’m changing my push-up grip width in response to my training partner’s visual cues. You can also use bands here for assistance. 90003 90008 Programming and Application 90009 90002 Learning the different variations of push-ups and how to biomechanically perform them with proficiency is only the first step. In order to fully reap the benefits, a coach must know where these exercises fit in a periodized plan and how to apply them in the daily high performance setting.This section will outline the variables that can be manipulated in order to drive the adaptations we want to see in our athletes. 90003 90002 90034 Movement Pattern 90035 90003 90002 At its core, the plyometric push-up is a full-body horizontal pressing movement, performed in an explosive manner. Plyometric push-ups can therefore replace or be used in conjunction with other horizontal plyometric push exercises like medicine ball chest tosses while standing, if the goal is to improve the SSC of the upper body and upper body pressing / pushing power.90003 90002 90034 Periodization 90035 90003 90002 90073 Within Training Session 90074 90003 90002 Since the plyometric push-up is performed at a relatively high velocity compared to strength-based compound movements, the plyometric push-up should be placed high up in the exercise order of any training session. The general guideline for power- and plyometric-based exercises is that they should be done in a fresh, non-fatigued state so that the athlete can focus on absorbing and producing the most force possible, as quickly as possible.The power output and velocities achieved with power and plyometric exercises will be compromised if athletes perform them after strength-based compound lifts and auxiliary exercises. The exception for this is using plyometric exercises in conjunction with post activation potentiation. More on this later. 90003 90002 90073 Within the Meso and Macrocycles 90074 90003 90002 It’s hard to offer concrete guidelines on how to program these in the mesocycle / macrocycle level without knowledge of the athlete and the nature of the sport.Generally speaking, I’m a proponent of performing exercises extensively before moving on to more intensive programming. For team sports and mixed athletes that require a high amount of power output, this means gradually increasing intensity of the plyometric push-ups (and decreasing volume) as the competition season nears, or keeping intensity high during the in-season to maintain power output qualities. 90003 90002 90034 Programming and Prescription 90035 90003 90002 Extensive plyometrics and intensive plyometrics have slightly different objectives; therefore, they should be programmed and prescribed differently.90003 90002 90145 Extensive Plyometrics 90146 90003 90020 90021 Multiple sets of high (er) repetition (10-30 reps +). 90022 90021 Used to build rhythm, develop timing, increase technical proficiency. 90022 90021 Can be used as a conditioning tool since the goal is not maximal power output. 90022 90021 Can be used in conjunction with / be prescribed using work-to-rest ratios. 90022 90029 90002 Keep in mind the goal of using plyometrics extensively is to build rhythm and fluidity, and create muscle-tendon adaptations that will lead to better performance when it comes time to perform max effort, intensive power, and plyometric exercises.We are not looking for maximum power output or the shortest contact times. 90003 90002 90145 Intensive Plyometrics 90146 90003 90020 90021 Multiple sets of low (er) repetitions (3-10 reps). 90022 90021 Can be used in conjunction with velocity-based training (VBT). 90022 90021 Establish a velocity cut-off for the concentric phase; keep on performing repetitions with maximal effort until the cut-off is met or is no longer in the desired range. 90022 90021 Establish a power output cut-off; keep on performing repetitions with maximal effort until power decreases significantly or is no longer in the desired range.90022 90021 Establish a contact time cut off for the amortization phase; keep on performing repetitions with intent to minimize contact time on the floor / bench. 90022 90021 Quality over quantity !!! 90022 90029 90008 Post Activation Potentiation, Complex Sets, and the French Contrast Method 90009 90002 Plyometrics, along with other power and ballistic exercises, can be paired with potentiation loading methods (post activation potential or PAP) such as complex sets and French Contrast Method (FCM) to further increase the rate of power development.90003 Pair plyometrics with potentiation loading methods to further increase rate of power development. Click To Tweet 90002 PAP is a phenomenon where neuromuscular contraction is acutely increased after performing a bout of heavy compound movements. In practice, the heavy compound movement, commonly called the «potentiating exercise,» is paired with a lower load power / plyometric / ballistic exercise in order to acutely improve power production. 90003 90002 90034 Complex Sets / Contrast Training 90035 90003 90002 The general guidelines for the «potentiating exercise» are as follows: They should be performed with near maximal effort (85-100% of 1RM) and should resemble some of the traits seen in the power movement being potentiated.Whether this is the same movement pattern or similar joint angles, the more biomechanically similar the two movements, the better the potentiating effect. 90003 90002 Following these guidelines, the best exercises to potentiate higher power outputs in the plyometric push-ups should possess some of these characteristics: 90003 90020 90021 A horizontal pushing / pressing pattern. 90022 90021 Involve the chest, front delts, and triceps as the primary movers. 90022 90021 Performed with near maximal effort, 85-100% of 1RM, for a 1-5 rep max, or at least done until a RIR of 1 (reps in reserve) / RPE of 8 or 9.90022 90021 Can be an open-chained or close-chained exercise (more examples later). 90022 90021 Supramaximal loading such as eccentric-only exercises with 100% + of 1RM can also be experimented with. 90022 90021 Rest times depend on the intensity and volume of both exercises, as well as the training mesocycle. Improvements can be seen from a wide range of 3-12 minutes of rest in between exercise. More here: 90073 Science For Sport 90074 90073 and 90074 90073 NSCA Guidelines 90074 90022 90029 90002 90034 Example # 1: 90035 90078 90073 Potentiating Exercise: 90074 Barbell Floor Press — 3 reps @ 90% of 1RM 90078 90073 Potentiated Exercise: 90074 Banded Plyometric Drop Push-Up on Bench Press — for Reps or Based on Velocity / Contact Time 90003 90002 90034 Example # 2: 90035 90078 90073 Potentiating Exercise: 90074 Weighted Push-Up — 5 reps @ 85% of 1RM 90078 90073 Potentiated Exercise: 90074 Banded Reactive Push-Ups — for Reps or Based on Velocity / Contact Time 90003 90002 90034 Example # 3: 90035 90078 90073 Potentiating Exercise: 90074 Jammer Press — 5 Reps @ 85% of 1RM 90078 90073 Potentiated Exercise: 90074 Banded Plyometric Push-Up on Bench Press — for Reps or Based on Velocity / Contact Time 90003 90002 90034 Example # 4 90035 90078 90073 Potentiating Exercise: 90074 Supramaximal Weighted Dips — 3 reps @ 105% of 1RM (3-4 second Eccentrics ONLY) 90078 90073 Potentiated Exercise: 90074 Banded Plyometric Close Grip Push-Up — for Reps or Based on Velocity / Contact Time 90003 90002 90034 French Contrast Method 90035 90003 90002 The French Contrast Method is the bigger brother of complex sets, consisting of a larger variation of exercises, performed in a circuit to drive power and power-endurance power adaptations.The FCM is similar to complex / contrast training in the sense that it uses a heavy compound exercise to potentiate the nervous system and acutely increase motor unit recruitment. However, because the FCM consists of more exercises, some of which may require a high degree of technical proficiency, FCM should be reserved for advanced athletes. 90003 90002 Beginners and intermediates can improve strength and power simply by developing proper foundational biomechanics of movement and strategic exercise selection, whereas advanced athletes might need a little bump to reach the next level.The FCM is considered that little bump in the realm of power training. 90003 90002 The FCM template is as follows: 90003 90041 90021 A maximal strength movement (heavy compound exercise using 85-100% of 1RM, eccentric-only exercises can be viable as well). 90022 90021 A force-focused plyometric exercise (can be bodyweight, or loaded). 90022 90021 A speed-strength movement (anywhere from 30-60% of 1RM, with intentions to move it fast). 90022 90021 A speed-focused plyometric exercise (usually assisted).90022 90050 90002 As you can see, the FCM consists of four exercises done in a circuit fashion. Rest should be minimal in between exercises (~ 15-20 seconds, just enough for you to get to the other exercise), and longer in between sets (no less than three minutes, five minutes and up is preferred). 90034 90035 90003 90002 90034 Example of the FCM applied to horizontal pushing power development: 90035 90003 90002 # 1 90073 Max Strength Exercise: 90074 Barbell Bench Press — 3 Reps @ 90% of 1RM 90003 90002 # 2 90073 Force Plyometric Exercise: 90074 Bodyweight Reactive Plyometric Push-Ups — for Reps or Based on Force Drop-Off 90003 90002 # 3 90073 Speed-Strength Movement 90074: Jammer Press — Perform Reps @ 40% of 1RM 90003 90002 # 4 90073 Speed ​​Plyometric Exercise: 90074 Band-Assisted Plyometric Push-Ups — for Reps or Based on Velocity / Contact Time 90003 90002 More combinations of exercises can be built using the template provided above.The FCM is a method usually reserved for the peaking phases of an athlete’s competition schedule, and not to be done weekly, year-round. 90003 90008 The Biggest Takeaways 90009 90002 Extensive and intensive plyometrics, contrast sets, and the FCM: These methods can be overwhelming all together, but no coach is expected to apply all of these in their training, especially all at the same time. This article was written simply to dive into the possible training methods that coaches can use. 90003 Coaches should not apply all loading methods in their training-assess what each athlete needs.Click To Tweet 90002 If an athlete has trouble with their push-up biomechanics, more advanced loading methods like the FCM are out of the question. Assess the current level of the athlete (s) you’re working with, where they are currently in their competition season or athletic career, and prescribe these methods accordingly. That should be the biggest takeaway from this article. 90003 90002 And there you have it-a guide on how I implement push-ups for power development, using various pieces of equipment around the gym, as well as several loading methods suitable for athletes of all types.90003 90306 90034 Since you’re here … 90035 90078 … we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF 90003.90000 ‘Girl press-ups DO NOT exist! Doing push-ups on your knees is ‘just as good at building strength as regular ones’ 90001 90002 IF you thought you were taking the easy way out doing push-ups on your knees, think again. 90003 90002 Knee push-ups can be just as good for building strength as regular ones on your toes, according to new research. 90003 90002 3 90003 New research has busted the «girl push-up» mythCredit: Getty — Contributor 90002 Often referred to as «girl push-ups», it’s commonly thought performing the exercise on your knees does not really provide much benefit.90003 90002 But new findings suggest they can be just as good as conventional push-ups for building strength — as long as you perform enough to feel exhausted. 90003 90002 Knee push-ups use the same amount of upper body muscle activation as toe push-ups, the study, published in the Journal of Applied Biomechanics, found. 90003 90002 The difference is the amount of weight you actually lift during the exercise. 90003 90002 3 90003 Doing a large number of knee push-ups can help you build up enough strength to be able to perform them on your toesCredit: Getty — Contributor 90002 When performing a regular toe push-up, you will lift between 60-70 per cent of your body weight, compared to 40-50 per cent for a knee push-up.90003 90002 But because your upper body muscles are activated in the same way for both types of push-up, you are still able to get strength gains by doing as many reps as possible on your knees. 90003 90002 The news will be a breath of fresh air for anyone struggling to perform the bodyweight exercise with full range of motion. 90003 90002 In fact, crack knee push-ups and you will become strong enough to do them on your toes. 90003 90002 Dr Jinger Gottschall, associate professor at Penn State University and lead researcher of the study, said once you can perform 16 reps on your knees, you should try to squeeze out a few push-ups on your toes.90003 90002 3 90003 The study also found push-ups to be more beneficial than regular upper body gym exercisesCredit: Getty — Contributor 90002 Dr Gottschall said: «Be reassured that knee push-ups are a valuable alternative to toe push-ups in order to give your pecs, shoulders and triceps a good workout, at the same time strengthening the muscles of the core. 90003 90002 «If you can comfortably do 16 knee push-ups, just start trying to do a couple on your toes and see how you feel. 90003 90002 «If necessary, revert back to the other style until you gradually build up your strength over time to be able to do more on your toes than your knees.»90003 90002 Interestingly, the research also found push-ups could be more beneficial for regular gym goers than common upper body exercises like bench pressing weights. 90003 90002 Bodyweight press ups encouraged as much as 51 per cent more abdominal activation than a bench press, meaning you’ll get a better full body workout with the more basic exercise. 90003 90002 90041 BOUNCE BACK 90042 Get back on track and start exercising again with our great hiking essentials 90003 90002 90041 MASTER THIS! 90042 I used to be MasterChef’s fat pudding bloke … now I can go topless, says Gregg 90003 90002 90041 FITNESS FIRST 90042 Gyms and pools could reopen next month after backlash over Covid easing plans 90003 90002 90041 WHAT WAR ON OBESITY? 90042 Gyms blast Boris’s decision to leave them closed while pubs reopen 90003 90002 90041 UNLOCK YOURSELF 90042 From booze to boredom snacking, get back on track & give up lockdown vices 90003 90002 90041 SUMMER SOUND 90042 Beats by Dr Dre launches four new BRIGHT PowerBeats Pro colourways for summer 90003 90002 Steve Tansey, head of research and development and regional training coordinator at Les Mills UK, said: «When doing an exercise class, it’s easy to feel intimidated by others doing more intense versions of certain moves.90003 90002 «We always encourage our instructors to help everyone in the class develop and feel they’re being catered for, no matter their level of experience. 90003 90002 «With this research, there’s real proof to show gym-goers that they’re still getting a great workout from knee or toe push-ups.» 90003 90070 90002 90072 We pay for your stories! Do you have a story for The Sun Online news team? Email us at [email protected] or call 0207 782 4368. You can WhatsApp us on 07810 791 502.We pay for videos too. Click here to upload yours 90073 90074 90003 90070 90002 90072 90074 90003 .

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