Types of push-ups

Types of push-ups

Surely you have ever done push-ups at home with the aim of growing your chest or arms. Working with your own weight can be quite a viable option to gain muscle mass, as long as the exercises are done correctly. There are many types of push-ups that exist and each one has its correct way of doing them to win the most out of it.

IF you are thinking of increasing your pecs and arms for the coming summer, this is your post 🙂

How do you have to do the push-ups?

Most, if not all, athletes are familiar with push-ups as a fairly basic exercise. These push-ups are taught to us since childhood in school because they are easy to perform and because they have versatility.

To perform the exercises correctly, we must know well the guidelines to carry them out. These are exercises in which we lift our body with our arms. In these types of push-ups we have to stay as straight as possible as we can. A priori, it is something that may seem simple, but doing it correctly and for several repetitions is something that costs more than one.

There are multiple variations of push-ups that make them a very productive and complicated exercise. You can vary the number of supports, the distance between each one, the surface on which we lean and the speed of each bending.

Although it is mainly an exercise used to increase the chest, it is quite complete. During a push-up, our triceps, shoulders, and wrist flexors work. When we bend and bend the elbow, the triceps makes enough supporting force to lift our body. Although the main muscle that works is the chest, we will also strengthen the rest of the muscles mentioned.

How to do push-ups right

One thing must be clear: we must focus on the chest. When we are doing different types of push-ups, it is inevitable to fall into the false error of using only the arms. Keep in mind that we must concentrate on the chest. The pectoral muscles are the muscles that have to exert the greatest force to lift us. Otherwise, we will be overloading shoulders and triceps and we may injure ourselves.

In addition to the auxiliary muscles such as the triceps and the shoulder, other stabilizing muscles also work. As their name suggests, they help us keep our balance while doing push-ups.

A well done bend will demand consistent force stabilizing muscles such as the transverse abdominis, gluteus and serratus. They are able to work hard to maintain a neutral position of our spine and an aligned body.

Different types of push-ups

Now we are going to describe the push-ups that we can perform and the function that each one fulfills.

Knee support push-ups

Kneeling push-ups

These push-ups are the most suitable for beginners. They are quite simple since the distance between supports is less. When we exercise the exercise, the load we receive on the pectorals, shoulders and triceps is less.

Basic push-ups

Basic push-ups

This is the best known exercise. They are the push-ups of a lifetime. With the feet supported and the body completely straight, we place the arms slightly open and carry out the exercise.

In this type of push-up, the main muscle to work is the chest. Shoulders and triceps function as auxiliaries.

Diamond push-ups

Diamond push-ups

These push-ups are done to thoroughly work the triceps. It's about changing your grip on the ground. To do this, we make a triangle with our hands, joining the tips of our index fingers and thumbs. The rest of the body is positioned the same as in the basic push-ups.

Archer push-ups

Archer push-ups

In this type of push-up, you work alternately arms. Transitions are made from one side to the other, flexing one arm and leaving the other extended. The more we separate our feet from each other, the more stable we will be, but the easier the exercise will be.

One-hand assisted push-ups

Assisted push-ups

During this exercise we put much more pressure on the arm that does the push-ups. In addition, it works the stabilizing muscles to maintain balance. An object is used to support the hand that will not do the exercise to do it correctly. The more we separate our feet from each other, the more stable we will be. However, if we seek comfort, we will be making exercise less effective.

One-hand push-ups

One-hand push-ups

They are like the previous ones but without any support object. All the load goes to the arm that is doing the pushup. As in the previous exercise, the more we spread our legs, the more stable we will be.

Plyometric pushups

Plyometric pushups

It is a variant with great explosiveness. It is better known as the one with the front slap. The important thing is to cushion the fall so as not to make our elbows suffer. In addition, by cushioning the fall, we manage to accumulate energy on the descent and release it on the rise. In this way we will not lose the alignment of the trunk.

Roman push-ups

Roman push-ups

It is done to increase the triceps. You start by putting your arms outstretched and your feet resting on the front of the toes. We go down until you touch the ground with your chest and we let the forearm fall to the ground, remaining supported on them. Then we push ourselves slightly with the balls of our feet and return to the starting position.

Pseudo push-ups

pseudo push-ups

In this case, we position ourselves as if we were going to do a normal push-up. The difference is that we start with the shoulders more forward than normal with respect to the wrists. We lean on the front of our toes and we will support our hands open with the thumbs almost in front and parallel. Then we go down as if we were doing a basic push-up, but we will work the shoulder more.

Fingertip push-ups

Finger push-ups

This is known as those who boast of having strength. It is a normal flexion, but instead of leaning on the hands, we will do it on the tips of the fingers. As we progress in this type of bending, we can gradually reduce the number of fingers we use. This allows us to improve the flexor muscles of the fingers and our grip strength.

With these types of push-ups you can get volume in your chest. You just have to do them correctly and be patient.


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