5 simple exercises to make push-ups easier and stronger

5 simple exercises to make push-ups easier and stronger | XpertsReviews.com

It is not only a question of the strength of the arm, your nucleus, your chest and your triceps must also be strong to perform an appropriate push-up. Try these 5 exercises adapted to beginners so that the pumps feel easier.

Almost everyone tried a push-up at some point, only to eventually vacillate and have trouble finishing one. The problem is not an effort, but rather a fundamental lack of force in key fields such as the heart, the chest and the triceps. The true power of push-up comes from a complete movement of the body which rests on a stable nucleus and strong shoulders, not only the strength of the arm. Instead of repeating the pumps several times, you should start focusing on these five specific exercises that target these muscle groups. By practicing this, you can considerably improve your push-up capacity in a few weeks.

Why is my heart the secret of a better push-up?

Consider your body as a wooden board during a push-up. If the middle is weak, it sags and you will lose all your power. A strong nucleus is not negotiable. Plate outfit is your first step. He teaches your body to remain rigid and stable, which is exactly the posture you need for a perfect push-up. A study published in the International Journal for Environmental Research and Public Health
I found that the basic exercises, such as the board, considerably improve your ability to transfer the strength in the upper body.

How to make a board:

  • Start in a high board position, your hands directly under your shoulders and your body forming a straight line from the head to the heels.
  • Hold it for 30 to 60 seconds, focusing on holding the back flat and your nucleus.

How can I build shoulder stability without weight?

The instability of the shoulder is a major reason why the pumps fail. The shoulder taps are a fantastic exercise to solve this problem. By lifting a hand to press the opposite shoulder, you force your shoulder and your kernel to have overtime to keep you balanced. This translates directly into the stability necessary to lower and lift your body during a push-up.

How to do shoulder taps:

  • In the high board position, slowly lift your right hand to type your left shoulder, then turn it back to the ground.
  • Repeat with the left hand.

The key is to keep your hips as motionless as possible, no rocking from one side to the other! This ensures that your core and your shoulder do the job.

Do these exercises to tone your body. Garious image: Adobe Stock

What if my chest is not strong enough?

There are several advantages of the pumps. One of them is that it also works as a thoracic exercise. The chest press with dumbbells is the most direct way to build the necessary gross resistance. This movement isolates the pectoral muscles, allowing you to strengthen strength without having to support your entire body weight.

How to make a chest press:

  • Lie on your back with a dumbbell in each hand, kept directly on your chest.
  • Slowly lower the weights until your elbows are at a 90 -degree angle, then press with power back.

Do my arm muscles hold me back?

Your triceps, the muscles on the back of your arms are essential to lock the top of the push-up. If you feel trembling at the end of the movement, the weak triceps are probably the culprit. Triceps dips are a simple and effective way to isolate them and strengthen them.

How to make triceps dips:

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  • Sit on the edge of a chair or a robust bench, hands grabbing the edge next to your hips.
  • Slide your hips forward, out of the bench and lower your body by folding your elbows.
  • Return to the starting position.

Is there an easier way to practice push-up movement?

Yes! The inclined push-up is the ideal way to start practicing pumps. By placing your hands on a raised surface like a bench or even a wall, you reduce the amount of body weight that you should lift. It effectively strengthens the same muscles as standard pumps but with less load.

How to make tilted pumps:

  • The higher the slope, the easier the push-up. Start high and progress gradually towards lower surfaces as you become stronger.
  • Keep your body straight from head to heels, as you would in a standard push-up.

By focusing on these five fundamental movements, you will build the specific strength and stability required for a powerful and perfect push-up!

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