Best known pushups and kind
Everything about the correct execution of pushups
There is hardly an exercise that is as misjudged as the pushups. Find out everything you need to know about the correct execution of this exercise!
Training practice: the push-up and its variants
Now, if you are wondering why we are introducing you to pushups in the first place, we want you to know that there is hardly an exercise that is as misjudged as pushups. This is a highly effective exercise that comes in numerous varieties. You will probably know the classic version and have probably already tried it. Athletes who never manage to do a series of well-executed pushups are sure to have what is known as women or fitness- Tried lying support. This exercise is one of the biggest myths in athletic training and will make your path to the proper push up technique more difficult than easier. To do this, let's take a look at which muscles do the work during pushups: In addition to the dynamic, pressing muscles of the upper body, the abdominal muscles, the hip flexors and the leg extensors statically close the kinetic chain.
The correct execution of the pushups
Pushups: avoid mistakes
If you now train the variant shown in Fig. 1 and try in this way to make the exercise for the pressing muscles in the upper body easier, not all of the muscles required for the standard execution are used. The kinetic chain is - in contrast to the correct push-up - broken. Therefore, when learning the push-up, you should always make sure that all of the muscles in the front are involved in the movement. The exercise is made easier by shortening the lever arm, i.e. by reducing the distance between the support points, e.g. B. by lifting the upper body.
Fig. 1: The “women's push-up” © healthyfood-musclestrength.blogspot.com
Fig. 2a: Starting position of the push-up, facilitated by an elevated position © healthyfood-musclestrength
Fig. 2b: End position of the push-up, facilitated by an elevated position © healthyfood-musclestrength
Fig. 3a: Classic push-up starting position © healthyfood-musclestrength
Fig. 3b: Classic push-up end position © healthyfood-musclestrength
Fig. 4a: Gecko push-up with bending the leg and rotating the trunk © healthyfood-musclestrength
Fig. 4b: Gecko push-up with bending the leg and rotating the trunk © healthyfood-musclestrength
Fig. 4c: Gecko pushups with bending of the leg and torso rotation © healthyfood-musclestrength
In Fig.2 you can see that the lever arm is almost the same as in the "women push-up".
The working muscles, however, are the same as in the classic version (Fig. 3).
A modification of the push-up, in which you also train the rotation of the core muscles, is the so-called gecko push-up (Fig. 4). You lead one leg forwards during the "lowering movement", thereby shifting your body's center of gravity and at the same time being in a slightly rotated position. In this way, you train the stability of the muscles in your core.
Also read: How to do more pushups
Book tip from Healthyfood-musclestrength
Unlock Your Hip Flexor
About the Creator Rick Kaselj
Rick Kaselj, M.S. (Exercise Science), B.Sc. (Kinesiology), PK, CPT, CEP, CES
Rick Kaselj specializes in exercise rehabilitation and fitness. He works in one-on-one and group rehabilitation settings, educating and training people who have been injured at work, in car accidents, and during sport activities.
Rick has combined his rehabilitation experience and passion for research to develop a variety of courses and presentations for fitness professionals, Kinesiologists, and healthcare providers. Rick has given over 302 presentations to 5897 fitness professionals across Canada and USA. These courses include:
- Core stability of the shoulder
- Exercise rehabilitation for the shoulder, lower back, hip, or knee
- Foam roller essentials
- Intro and advanced core stability
- Intro and advanced stability ball exercises
- Postural assessment and exercise prescription
- Injury-free running
- Save your shoulders
- Training for better golf
Rick strives to balance his work life with his personal fitness endeavours and travel. He has trained for and competed in the Manitoba Marathon, the 225 km Ironman Canada Triathlon, and the 160 km Sea2Summit Adventure Race in Whistler, BC.
He has hiked 4,300 km along the Pacific Crest Trail from Mexico to Canada and mountain biked the 5,000 km Great Divide Mountain Bike Route over the Rocky Mountains from Mexico to Canada. An avid traveler, Rick has toured three continents and visited 17 countries.
In 1997 he graduated with his Bachelor of Science degree in Kinesiology from Simon Fraser University. Rick recently completed his Masters of Science degree focusing on corrective exercise and therapeutic exercise for the rotator cuff. Rick currently works as a lecturer, Kinesiologist, personal trainer, writer of exercise rehabilitation and exercise rehabilitation specialist in and around Vancouver, British Columbia, Canada.
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