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Push up bodybuilding: 4 secrets to succeed quickly

Push up bodybuilding: 4 secrets to succeed quickly

Doing an article on simple push-ups in bodybuilding may seem classic in the face of all these trends and new fitness exercises. However, why make it complicated when you can make it simple? The best exercise for the upper body remains the push-ups!

This exercise strengthens the chest, triceps, shoulders and abs, while increasing core strength and hip stability. It is very easy to progress and the tempo can be modulated to lower or increase the difficulty. In short, push-ups in strength training are one of the most complete and effective exercises you can do!

Why are bodybuilding push-ups worth it?

Very effective for building muscle

You might think that a bodyweight exercise like push-ups in strength training doesn't provide enough "resistance" to stimulate growth and development of the chest, triceps and shoulders.

While it's true that you can't replicate the same levels of absolute strength you need when performing, say, a 150kg bench press, that doesn't mean the move is a waste of time ! When muscle size is the goal, it's crucial to remember that what matters more than the weight lifted is the level of effort your muscles are under.

Put simply,building muscle is largely (but not completely) brought about by doing whatever it takes to tire and exhaust those muscles. This is why systems like Volume Training (10 sets of 10 reps) work so well for Hypertrophy despite the "light" loads lifters have to use. to do it.

In parallel, do not hesitate to read: The ultimate guide to a successful archer push-up

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Easier than machine exercises

But why do 10 sets of 10 push-ups in strength training rather than using the flat bench, the incline bench or the chest press? It all depends on what's going on behind your body. In all of these bench presses, “good form” requires that your shoulder blades remain glued to the bench throughout the movement.

This may create a stronger and more secure bench, but it does not promote proper shoulder function at the end of the day. Your shoulder blades are designed to move, not just retract. You must train both actions!

This is the case with the push-up which allows free mobility of the shoulder blades. When done right, with your shoulder blades separating and extending at the top, the push-up is one of the best activators of the serratus anterior muscles.

In order to have as much information as possible: The pectoral sweater: ideal for a muscular chest?

Progress to succeed in a push-up in bodybuilding

There's no shame in not being able to do a clean pushup on the first try. You'd be surprised how many seemingly strong people struggle to do great push-ups, just because they've never trained!

Fortunately, there is a simple solution to this problem: start where you are now and improve through practice. People who can't do full push-ups in strength training often resort to planting their knees on the floor and doing modified push-ups.Women in particular are taught that this is the way to go, but this method creates too many opportunities to "cheat" on the way up. For this reason, it doesn't mimic real push-ups that much.

Instead of reaching for your knees, we recommend getting used to doing pushups from your toes adding a slight lift to the surface of your hand . Start at the highest level you need and focus on maintaining a stiff torso. Progression is as simple as lowering your body all the way down into a plank sheath position. A second option is to do band-assisted push-ups.

Also, to get more results: How many push-ups should I do per day to get results?

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Training smart for successful bodybuilding push-ups

How far to go?

In truth, the depth of your descentis up to you and the health of your shoulders. Some athletes have a different structure to their shoulder anatomy, as well as different injury histories and lifestyles, so carrying a load in deep positions can cause varying degrees of discomfort

In an ideal world, the human body should be able to bear a load in any position without pain, within reason. So if you don't have a history of shoulder injury and aren't feeling any pain, there's no reason why you shouldn't use the full range of motion when doing push-ups in strength training, as long as it doesn't hurt.

At the same time, to get the most advice: Lose arm fat: 8 tips and tricks?

How many push-ups to do?

The push-up in strength trainingis an exercise where volume is king. Please note: this does not mean that you have to do sets of 75 repetitions. Chances are your form and technique will deteriorate over the set if you do this.

What this means instead is that you have to be prepared to do several sets of 15 to 20 repetitions with an ultimate goal: to stop only once. Expose these muscles to high reps, especially if you want to add size and thickness to your chest and triceps. Leverage your body weight, use shorter rest intervals and relax.

Find out more: Top 10 different types of push-ups and how to do them

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How to program your push-up training?

The push-ups look simple, but you'll get your money's worth if you program them cleverly! Remember, this is still a squeezing move, meaning they will put stress on the shoulder joints if they aren't ready to bear the load. Don't start with cold weightlifting push-ups.

Prepare your shoulders by promoting stability through pulling exercises. Any pulling exercise is a good way to get blood into the transverse muscles and wake up the tissues to protect the shoulder capsules.

In parallel, do not hesitate to read also: Diamond pumps: benefits, instructions for use and variants

How do I know where to end my rehearsal?

The second essential element of a push-up in bodybuilding is to focus on reaching the start and finish Many athletes get stuck in a bad position by the upper back and the thorax: the thorax is pushed forward (which leaves no room for the shoulder blades to rest), the transverses seek stability, so that muscles such as the rhomboids become overactive .

Push-ups are a great tool to help remedy this, but only when done correctly. Remember to finish each repetition. Keep the chest clear while simultaneously reaching for the arms or remembering to lift the body off the floor. When done correctly, you should feel like you're stretching the area between your shoulder blades at the start and end of each rep.

In order to always have more results: T-pumps: all about this combined exercise

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What is the ideal bodybuilding accessory to become stronger at push-ups in bodybuilding?

Pump-ups are therefore a great ally for getting stronger, losing fat and/or gaining muscle volume. Well, you got it. But it is also a bodyweight exercise, which means that the resistance imposed on your muscles depends solely on your body weight . Except you can't get bigger just to lift heavier!

The answer to this problem is to use the 50KG Military Weighted Vest™ to continue to progress without limits. You can add up to 50kg of extra weight for your push-ups in bodybuilding: enough to challenge your muscles if they start to stagnate! The weighted vest is a very practical and comfortable accessory, which easily accompanies you everywhere.

You can train anywhere and achieve intense efforts even without leaving your home. Plenty of practice to perfect your push-ups and try more challenging variations!

In summary: The push-up in bodybuilding

The push-up in bodybuilding is therefore an incredibly underrated compound movement: since it is a movement that seems "simple" and "classic", some athletes tend to abandon it to move towards more complex exercises. And yet: push-ups are still one of the most effective moves to build upper body strength and become more powerful.

There are many variations to challenge yourself and using equipment like the Military Load 50KG™ Weighted Vest helps you progress from home you, without paying a gym membership. The push-ups in bodybuilding give you everything you need!

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