11/15/2023 0 Comments Pullover exercise muscles worked![]() ![]() So adding that element into a pushup can definitely strengthen your core work at the same time." “Tempo work is definitely used in other modalities like yoga and Pilates. "You can definitely get the best bang for your buck when it comes to adding tempo,” Sung says. ![]() Using a controlled tempo is a great way to add additional time under tension to your pushups-and also allows you to increase the focus on secondary muscle groups. Quick and sloppy can lead to excess shoulder stress and even injury. While higher reps are normally the goal for the pushup, knocking them out in a recklessly haphazard manner is not. Press back up off the floor, raising up to the top position with your elbows fully extended.Your elbows should be at a 45 degree angle relative to the torso. Bend your elbows to descend to the floor, stopping with your chest just above the ground.Your spine should form a straight line, with a neutral spine. Squeeze your shoulders, glutes, and core to create full-body tension.Start in a high plank position, with your palms flat on the floor, stacked directly below your shoulders.Play icon The triangle icon that indicates to play So working in mechanical progressions will also help a lot in terms of scaling that workout throughout the program.” How to Do the Pushup ![]() And then you can always progress into a regular pushup and/or some tempo work, a decline pushup possibly. “If you are just getting into pushups or trying to get your first pushup you can always start with a modified pushup on an elevated surface like an incline. "I think pushups are great because they're scalable,” he says. The beauty of the pushup versatility is that you can set the bar low-or in the case of incline pushups, set it higher-and progress continuously at your own pace, Sung notes. Pushups can be scaled to anyone’s strength or skill level, too. You don't need any equipment to do pushups, and as long as you have enough space to stretch out, you can drop down and bang out reps. The movement is also incredibly accessible. There are many different variations of pushups, which allow you to challenge your muscles in a variety of ways. “You’re also hitting your secondary muscles, depending on how you do it.” Benefits of Pushups The more you play around with other pushup variations, such as the unique blast-off pushup, you’ll also be able to work in your upper back muscles too, Sung continues. “Then, based on the variation you use, you could argue it hits your triceps, while getting some front delt work as well." "It definitely works your chest-I would say you’ll get a good upper-body pump in your chest and arms,” says Sung. A slow and controlled pushup requires plenty of core stability too, since maintaining full-body tension is an essential aspect of the movement. ![]() These are your shoulders, triceps (variations such as close-grip pushups target your tris even more directly). What Muscles Pushups WorkĮver notice a great upper body pump after banging out a few sets of traditional pushups? Performed with a full range of motion, your pecs are getting a ton of work, making pushups a great addition to any chest day workout, according to trainer Eric Sung, C.S.C.S.Īt the same time, as you lower your body to the floor, then press back to a full high plank position, several muscle groups are getting a fair share of activation. It's obvious that the exercise can be a brutal upper-body blaster, but you'll benefit from a more exact understanding. Knowing exactly what you're targeting can help you to understand what your focus should be when you're performing the pushup-and when you'll include it in your workout program. While your gym teacher back in the day was pushing you to pump through reps, they may have failed to follow up with the finer details of the pushup-specifically which muscles are being worked when you do the movement with proper form. There's little doubt, however, about the benefits of the pushup, from the move's versatility to accessibility to the number of muscle groups you'll be able to hit with just one simple exercise. They weren’t flashy-or even particularly fun-back in fifth grade, and today pushups are sometimes still given the short shrift as a last resort move when you find yourself outside of a gym. Most probably got their first experience with the king of all bodyweight moves in grade school gym class without even realizing the value of the exercise. One of the most effective strength training movements is as simple as getting down on the floor and pressing up: the pushup. ON THE QUEST FOR the for the perfect workout routine, people far too often overlook and even downplay the basics. ![]()
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