Techniques to Improve Pushups
Push-ups are one of the best all-around exercises for building strength without weights. Push-ups directly build the chest and shoulder muscles as well as the triceps, and can strengthen the lower back, stomach and other muscles. They also can increase muscular endurance and explosive speed, which are both needed for rigorous activity and sports. There are many techniques for improving push-up performance. The best way is to start doing them regularly.
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How Often to do Push-ups
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There are many opinions out there on how frequently push-ups should be done. This is contingent on whether a person works out with weights or does calisthenic exercises exclusively. Sometimes weightlifters with injuries or illnesses do push-ups to keep their strength up. Push-ups can also be done when vacationing and away from the gym.
Chest, shoulder and triceps muscles require a certain degree of rest to recover. After all, the muscles grow when they are at rest. It is probably best to strike a happy medium. Doing push-ups too often can be hard on the joints, especially for those over 35. Hence, three or four times per week is probably adequate. Do between four and eight sets each day.
Ways to Improve Traditional Push-up Performance
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Do as many push-ups as you can to start out. Whether it is four or five sets, make a note of how many push-ups were completed each set. Keep a consistent record of push-ups. Also, do some initial measurements of the arms and chest. That way progress can be tracked over time.
Do as many push-ups as possible. Rest 1 minute then do a second set. Gradually reduce the time between sets to 15 seconds. The extra load on the muscles will stimulate growth, and one can perform more repetitions in a short period of time. People who have trouble doing regular push-ups can start off by doing them on their knees.
Perform push-ups slower and more strictly. This works the muscles more intensely and can enhance performance.
Changing positioning of the hands can help improve the number of total push-ups a person can do. A wider hand position can hit the muscles at a different angle. A triangular position will put more emphasis on the triceps.
Strapping on extra weights can increase push-up performance. It will make the normal push-up seem like a cinch. Elevating the feet on a chair or bed can hit the upper chest more effectively. Try four or five sets of both regular and elevated push-ups.
Chairs can also be used for increasing push-up strength. Do push-ups between two chairs. This will hit the lower chest. Next, add a third chair to elevate the feet. Doing push-ups on chairs is much more difficult than regular push-ups and can foster strength and muscle development. They also allow for a greater stretch versus doing them on the floor.
While push-ups are a great overall exercise, they can also be hard on the wrists. One way to take pressure off the wrists is to do them over the edge of a board or two equally thick books. This can particularly help people who have wrist injuries or are prone to flare-ups.
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Push-up Equipment
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There are numerous pieces of equipment that can be used to increase strength and improve push-up performance. Some are just simple handles that can be used for push-ups. Others are angled and hit the triceps more directly.
Another piece of equipment is the Power Push-up. This is a strap with tubing that can be attached to the back. Different resistance levels can be set which can provide a great workout. Other exercises can be performed on it as well.
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