When done correctly, push-ups are extremely effective for building your upper body and core strength.
Push-ups (or push-ups) are a basic exercise for bodybuilding and a staple in many training programs.
Whether you’re a bodybuilder looking to get bigger breasts, an athlete striving to improve strength and performance, or a daily gym goer wanting a workout routine. balanced strength – have all done one push-up in their training regimens.
And there’s a reason push-ups are so popular with so many people that when done right, push-ups are incredibly effective for building upper body and core strength.
Push-ups produce a great impact on the muscles used, as they target the abs, triceps, anterior deltoids, and abs. Another benefit is that they can be taken anywhere, requiring no equipment and minimal space.
Unfortunately, many people don’t get all the benefits of this beneficial movement because they don’t use the full range of motion and/or don’t do pushups with proper form.
If you always do push-ups by going halfway down and then back up, you’ll only get stronger in the upper half of the move. Try full reps after doing Partial Reps, chances are you won’t be able to push up (at least not in good form).
Why is that so? The simple reason is that you are only strong in the part where you work out.
Half exercise = half good. Full range of motion = greater strength gains.
So, if you’re ready to leave the half-rep behind and improve your push-up practice, use this progression to help you.
7 complementary exercises to help you push up stronger
1. Hardstyle plank hold:
In a forearm plank, tighten all muscle groups (from the neck down) to create as much full-body tension as possible. Hold it for 10-15 seconds and repeat 2-3 times. This wakes up your muscular and nervous systems and will raise your heart rate. The ability to create full-body tension is the key to powerful pushups.
2. High plank hold:
Do the same as exercise 1, but in a high plank position (push-up position). Hold yourself firmly to the floor by squeezing it with your fingers and toes.
3. Incline push-ups:
Use a tall box, bench, Smith machine or any other fixed point to create an incline; then do a full push-up with your hands on that incline. Gradually reduce the incline as you get used to it, but make sure you can maintain a plank position and squeeze your abs throughout the movement before continuing.
4. Eccentric push-ups:
Start with a high plank. Keep your torso in a straight line and think about actively “pulling” yourself towards the floor as slowly as possible.
See also: The best exercises to improve abdominal strength for men
5. Knee push-ups:
Get into a standard hit position, do one full down, when going up, lower 2 knees and use 2 knees as support for you to go up.
6. Modified concentric (from 2 knees to 1 pillow):
Start in a high plank position and lower to the floor while keeping your torso in a straight line. Then lower your knees to the floor for support on the way up. Once you can successfully do this with support from both knees, switch to using support from just one knee (and make sure to change sides).
7. Full push-up:
Once you’ve mastered all of the above, you’re ready for the full ROM push-up. Use the principles from step 1 to maintain a solid core throughout the entire range of motion.
Above are the exercises to support the ground hit to help you perform the Full ROM push-up in the most perfect way. If you find it useful, don’t forget to share it with your friends.