everybody knows that Push-ups are an essential exercise in any training routine. Many people will believe that movement is only about creating strength in the pectoral musculature, even though this is the best-known exercise for pectorals not only works one muscle group, but also works on other muscle and joint groups.
To start progressing on this movement and do it correctly, all you have to do is to start with small angles of thrust that allow you to raise your torso from the ground, such as inclined flexion with your hands resting on the wall. Depending on the scale, you can relieve some areas of the body so that your weight is moderately concentrated at the top and thus gradually vary angles looking for a better execution.
6 exercises that will help you build strength to do push-ups
1. Rowing with bar
- Hold a bar with your palms down so that your wrists, elbows, and shoulders are in a straight line.
- Lift the bar off a stand or off the floor, bend your hips forward, and keep your back straight with a slight knee bend.
- Lower the bar to the floor until the elbows are completely straight, then pull toward the sternoon while keeping your back as flat as possible.
- Lower the bar slowly to the starting position.
2. Bicycle Crunch
- Lie on your back and raise your knees to form a 90-degree angle on your hip and knee joints.
- Clasp your hands and hold the back of your head and the top of your neck with your hands.
- Lift the right shoulder to the left knee and simultaneously extend the right leg.
- Repeat on the opposite side. Move slowly and methodically to get the most muscle activation from exercise.
3. Butt Bridge
- Lie on your back with your knees bent. Your feet should be flat on the ground with your heels one foot away from your buttocks.
- Lift your hips while keeping your upper back, head, and arms on the ground. The higher you can press your hips up, the harder your buttocks will work and the more your hip flexors will stretch.
- Slowly go down to the ground.
4. Superman Plank
- Start in the high iron position. Bring your hands forward as far as possible without letting your chest, hips, or knees touch the ground.
- Hold the iron position as long as you can, activating the chest, dorsals and core.
- Hold on for 20 or 30 seconds.
5. Triceps Funds
- Sit on a bench or chair. Place your hands behind you so that your fingers can be pulled forward. Place the heels on another bench or on the floor.
- Get up so that your arms are straight and this is the starting position. Then lower your torso to the point where your arms are at a 90-degree angle.
- Push up to return to the starting position.
- Start on a forearm iron.
- Keeping the core active, press your right palm on the ground and push up until you are in a high iron position, also bringing your left palm. Ideally, you should hold the position for 2 seconds.
- Return slowly to the starting position, first with your right elbow, then with your left. Do your best to minimize the sway between your core and hips.
This set of movements are just basic exercises that in the long run will be good enough to climb until we can do other types of more complex push-ups variations that require more strength, balance, coordination, or power. you have to put them into practice and you will see how in a few weeks you will increase the strength of your body and you can execute the push-ups in the right way and easily.