Even for some players who can't control push-ups, the effect of push-ups on chest muscles is not as good as two 5 kg dumbbells.
Of course, we can't say that push-ups are completely useless. If we are willing to change our perspective and don't think about the role of push-ups from the aspect of muscle gain, then push-ups are definitely the trump card of unarmed training.
From a practical point of view, push-ups are the most comprehensive and changeable movements in basic training, so we can achieve our goal by changing push-ups.
Here are a few examples.
Round shoulder hunchback, except serious, is mild. The basic reason is that the movement of the thoracic vertebra is limited, that is, the thoracic vertebra is not opened, so there will be a round shoulder hunchback.
Limiting the movement of the thoracic spine will also make it harder for your chest muscles to exert their strength. For example, when you press the bench, your shoulders are compensated and you can't isolate your chest. A large part of the reason is that the thoracic vertebrae are inflexible.
Then we can use backhand push-ups to improve the flexibility of your thoracic spine, because backhand push-ups are very dependent on the activity of the thoracic spine.
When doing backhand push-ups, I suggest that you touch the ground as much as possible every time, but don't completely relax your arms, which will not put pressure on the thoracic spine and will not have a good correction effect.
You can use backhand push-ups as corrective daily training, or warm up with backhand push-ups before chest muscle training, which can temporarily improve the flexibility of the thoracic spine and make your chest muscle training more standardized.
If you can't stand upside down or do a lot of upper limb training, the shoulder piece always needs no force, which is the reason for the poor stability of the shoulder core.
We can understand the shoulder core in this way. When exercising upper limbs, strength needs a fulcrum. This fulcrum is the shoulder, and the meaning of the core can be understood as fulcrum.
Push-ups have a strong effect on improving the stability of shoulder core. If you encounter the bottleneck of handstand, or the bench press barbell is unstable, you can solve it by pushing forward.
When doing push-ups, it is recommended that the hands and fingers face to the sides of the body, which can reduce the burden on the wrist and prevent wrist injury.
Push-ups are generally used as the basic training of Russian standing and handstand. Doing this action at ordinary times can make the shoulder less injured.
Then when we are in fitness, we are most afraid of being injured, and the most vulnerable parts are often not muscles but joints, such as wrists and elbows.
On the one hand, you are injured because of operation, on the other hand, your joint strength is too weak to bear a certain amount of force, so the risk of injury is higher.
Explosive push-ups can help you strengthen your wrists, elbows and shoulders, make these joints stronger, and make you less injured in training.
However, push-ups are also risky. If you can't finish this action, you can choose to kneel and push push-ups or push the wall.
Explosive push-ups are widely practiced by many antagonistic functional players, such as boxing, wrestling, basketball and other highly antagonistic sports. They will use explosive push-ups as their basic training.
Coordination is the foundation of fitness. When you first go to the gym, the general coach does not recommend isolated training, but will carry out physical training to improve coordination.
But in my opinion, what training can exercise the coordination of the body better than balance training? Keeping balance is a very good coordination exercise in itself.
Therefore, the action of one-arm push-ups plays a great role in enhancing physical coordination. The more you can control one-arm push-ups, the better your body coordination.
One-arm push-ups need a certain foundation. Basically, you must be able to do at least 15 normal push-ups to train one-arm push-ups, otherwise your shoulders will be unstable.
Those trainers who pay attention to physical coordination generally take one-arm push-ups as their basic training, such as street dance, parkour and gymnastics, and generally practice one-arm push-ups frequently.
So, you use push-ups to practice your chest muscles. Isn't that a waste of a good action? Wouldn't it be perfect to change the form of push-ups a little bit instead of always running after isolation and let them play a more practical role?
Author: tenacious fitness
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