Push Ups
Push-ups are one of the most versatile and effective exercises for home workouts and are suitable for all fitness levels. Different variations can target specific muscle groups such as the chest, shoulders, and triceps. In calisthenics, there are numerous push-up variations that incorporate different equipment and positions. Particularly popular are diamond push-ups, which intensely target the triceps. Push-ups on gymnastics rings are especially interesting for advanced practitioners. There are also push-up variations that specifically target the shoulders, like pike push-ups. Calisthenics professionals will enjoy more advanced exercises such as archer push-ups or Bulgarian push-ups.
Push Ups - the correct execution
- Start in the push-up position
- Place hands shoulder width apart
- Make sure the torso is firm and push the lower back out upwards (PPT)
- Bend the elbows and lower the chest towards the floor
- Push up until arms are completely extended
The exercise Push Ups is intended to be used as a hypertrophy exercise.
Which muscles are trained by Push Ups?
Primary trained muscles for Push Ups
Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.
Secondary trained muscles for Push Ups
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
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Alternative variants of Push Ups:
Push Ups with parallettes
Push-ups on handles or parallettes provide a greater range of motion, allowing for a deeper stretch of the chest muscles and promoting muscle growth. They also reduce strain on the wrists, as they can be kept in a neutral position.
Necessary equipment
Push Ups with parallettes - the correct execution
- Place the parallettes shoulder-width apart and start in the push-up position
- Make sure the torso is firm and push the lower back out upwards (PPT)
- Bend the elbows and lower the chest towards the floor
- Push up until arms are completely extended
Push Ups Elevated Feet
Push-ups with elevated feet shift the body's center of gravity, placing greater emphasis on the upper portion of the chest muscles. This variation is ideal for specifically targeting the upper chest and engaging the shoulders more intensively. It provides an effective way to increase the intensity of the exercise.
Necessary equipment
Push Ups Elevated Feet - the correct execution
- Place your feet on an elevation
- Place the parallettes shoulder width apart
- Start in the push-up position
- Make sure your torso is firm and push your lower back up (PPT)
- Bend the elbows and lower the chest towards the floor
- Press up until arms are completely extended
Similar exercises to Push Ups
Explosive Push Ups
Explosive push-ups are a dynamic variation of the classic push-up and are particularly suitable for athletes looking to improve their explosiveness. During the exercise, the body is pushed upwards so powerfully during the upward movement that the hands briefly leave the ground. This primarily trains the chest, triceps, and front shoulders, while also increasing speed strength and explosiveness.
Push Ups on the rings
Ring push ups are an excellent exercise for the chest muscles. Since the rings move freely in space, the chest can be stretched and contracted more effectively during the push up. In other words, we have a greater range of motion compared to regular push ups on the floor. Additionally, we have observed that many people who experience shoulder pain with push ups on the floor can perform push ups on the rings without pain.
Kneeling Push Ups
Kneeling push-ups are a simplified version of classic push-ups, where the knees stay on the ground to reduce intensity. This exercise strengthens the chest, triceps, and shoulders and is especially suitable for beginners or as a gentle reintroduction after an injury.
In addition, kneeling push-ups are an excellent preparatory exercise for regular push-ups: anyone able to do more than 20 clean reps can progress to the next level, negative push-ups. This helps build a solid foundation for gradually transitioning to classic push-ups.
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