How to Build Muscle With Push-Ups & Sit-Ups
It is possible to build muscle mass without the use of additional weights. Push-ups and sit-ups are efficient exercise choices that adequately provide stress on upper body and core musculature and cause increases in muscle size. The exercises can be done nearly anywhere and require little to no equipment. Below is a guide for those interested in using push-ups and sit-ups to build muscle. For those who are concerned with the intensity of push-ups and sit-ups, adaptations for beginners are available and listed below.
Instructions
-
-
1
Organize a weekly workout schedule. The exercise session should be completed at least two, preferably three, days a week to see results. Make sure you allow yourself a day in between workouts to allow adequate recovery.
-
2
Learn the proper push-up technique. Place palms on the floor slightly wider than shoulder width, fingers pointed ahead.
-
-
3
Lift yourself up onto your hands and toes, keeping your torso in a rigid, straight line. Lower your chest down towards the floor until you reach ninety degrees in the elbow. Push yourself back up until elbows are extended.
-
4
Learn the proper sit-up technique. Lie on your back, knees bent at ninety degrees and feet up off the floor. Place your hands behind your head of across your chest, and raise yourself up towards the ceiling from your abdomens.
-
5
Use the first workout day to test yourself. Complete as many push-ups as possible, using the correct technique, in one minute and record your results.
-
6
Allow yourself a couple minutes of rest and do the same test to see how many sit-ups you can correctly complete.
-
7
Do as many repetitions as possible in each set, then allow yourself a couple of minutes of rest. Repeat until you've done three sets of each of push-ups and sit-ups.
-
8
Retest after four weeks. Perform the test procedures described earlier and record improvements made.
-
1
Tips & Warnings
-If you are unable to perform a push-up, use the modified version by placing your knees on the floor while completing the exercise. Be sure to keep the torso and hips in a straight line. You may have to adjust the placement of your knees.
-If the described sit-up technique above is too difficult, perform the exercise with knees bent but feet flat on the floor. Doing so allows your hip flexor musculature to help throughout the movement.
-While performing sit-ups, be sure not to curl your neck forward at any time throughout the movement, as this puts stress on your spine. Keep your neck comfortably rigid and curl from the abdomen.
-Push-ups and sit-ups only stress upper body and core musculature. If looking for a full-body workout, a lower body exercise such as body-weight squats needs to be incorporated into your workout.
