How to do pushups?


The most classic version of the pump requires a hand rest on the floor directly under the arms and keep the body from the neck to the feet all the time in one line, without lowering the buttocks or pushing them up. 

If you decide to add pushups to your workout, you should first of all take care of choosing the type of exercise appropriate to our skills. We make 2 or 3 series of each exercise after 12 – 15 repetitions. If fifteen simple pumps are not a challenge for you, think about choosing a more difficult version. It is also worth remembering at least one day of break between strength training of a given muscle group. This will allow the body to regenerate. 

It is known that making push-ups strengthens the arms. However, a few changes in this simple and familiar exercise will also allow us to develop the muscles of the back, chest and abdomen. Ideas for diversifying push-ups can be multiplied indefinitely. Below are some examples of exercises. 


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Exercises easier than a classic pump 

At the wall. The easiest form of push-ups is done standing up. Instead of laying your hands on the floor, lean them against the wall. 

With hands on the platform. The level of difficulty of this exercise depends on the height of the elevation and is found between traditional pumps and those near the wall. To do this, place your hands on a bench or other stable raise. 

On the knees. Such pumps can be performed both on the floor and on the platform. The change is based on the knees instead of on the feet. However, one must remember that the body should be in one line all the time. 

Exercises harder than the classic pump 

Diamond. Set the palms so that they touch the thumbs and index fingers (creating a diamond-shaped space between them). We set the legs wide. In this way, the exercise works more on the muscles of the chest. 

With legs on a platform. Conversely to push-ups with arms on the platform – the higher we keep our legs, the more we will increase the difficulty of exercising. 

With one limb up. Exercise performed with one leg or arm up requires more focus on stabilization, acting on the abdominal muscles. 

With widely spaced arms. The wider the hands are placed on the floor, the harder the back muscles will work. 


Pumps with additional equipment 

With flexible tape. Being in the position of doing push-ups, we put the elastic band on the back, placing its ends under the palms, so that when rising from bent to straighted elbows, the tape created an additional load. 

With knees on the ball. Putting your knees on the ball instead of on the floor, we have to strain the abdominal muscles to keep the balance. 


You can read also: Push-ups – the most universal exercise ever?

Posted on: April 30, 2019

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