Pumps can be your essential exercise for the strength of the upper body. But if you want to try other exercises that work in the same muscles, there are options. Discover these alternatives to the pumps.
It may seem easy to go to bed, place your hands on the floor and push your body up and down using your arms and chest. But the pumps, a body weight exercise where your body remains in a straight line from the head to heels throughout the movement, can be difficult for some people. Otherwise, you may want to go beyond the pumps to strengthen the upper body. This exercise works mainly on the chest, shoulders, triceps and the nucleus. Thus, by looking for alternatives to pumps, you would look for exercises that would more or less target the same muscles. Don’t sweat! Let us tell you some alternatives to the pumps.
What are the advantages of the pumps?
You can be a fan of the pumps due to the following health benefits:
- Build the strength of the upper body: There are many high body strength training exercises, and the pumps are part of it. The pumps can be used for upper body strengthening, according to research published in the Journal of Athletic Training. “When you make a pump, you lift your body weight using your chest, shoulders and arms.
- Improves posture: This exercise can strengthen the muscles that help you stand up and sit down – like the nucleus and the upper back. Better posture means less stress on your joints, especially the spine.
- Burns calories: “This exercise uses several muscles at a time, which increases your heart rate and burns calories,” said the expert. You can burn about 7 calories in one minute. If it is done in sets or as part of a training session, exercise can help with fat loss and tone your body.
- Good for the heart: It is important to get involved in physical activity because it can strengthen your heart muscle. This means that it can improve your heart’s ability to pump blood towards your lungs and the rest of your body, according to the United States National Institute of the Heart, Lungs and Blood. Pumps in particular can be good for your heart. A 10 -year study, published in Jama Network Openhas shown that participants who finished more than 40 pumps a day have seen a significant reduction in the risk of cardiovascular disease events compared to those who finished less than 10 pumps.
What are the alternatives to the pumps?
It is true that the pumps have advantages. But if you place your hands too far, sag or do not tear the lower back or do not engage your heart, there will be an increase in the risk of injury without advantages. Instead of growing too hard, try alternatives to the pumps. These exercises can also be done if you want to break the monotony of your training routine.
1. Gremomation of dumbbells
“This exercise works on the chest, triceps and shoulders,” says Thakur.
How to make the datten -bellied developed:
- Lie on a bench with a dumbbell in each hand.
- Start with dumbbells at the chest.
- Push them until your arms are straight.
- Lower them slowly.
2. Fund of breast dumbbell
This exercise, one of the alternatives to the pumps, hires the chest, the front shoulders and the biceps.
How to make the chest fly dumbbell:
- Lie on a bench or floor with a padded carpet.
- Hold the dumbbells above your chest, the palms face to face.
- Open your arms slowly like a barrel.
- Gather your arms.
3. Press on the ground floor
It works on the chest, triceps and shoulders. “It is safer for the shoulder joints, because your elbows will not be able to exceed your shoulders,” explains the expert.
How to make Press dumbbells:
- Lie on the ground with dumbbells to your chest.
- Press up while straightening your arms.
- Lower the exercise equipment until your elbows touch the ground.
4. Press of the resistance strip
If you do not have weights to perform alternatives to the pumps, you can use a resistance strip for the exercise. It works on the chest, triceps and shoulders.
How to make the press resistance strip chest:
- Anchors the resistance strip behind you. You can make it loop around one of the door handles.
- Hold the handles and go forward.
- Press your hands forward as a pump movement.
- Slowly return to the starting position.
5. Side board
If you plan to use the side board as one of the alternatives to pumps, it will not only benefit your triceps, but also to your back, heart, glutes and legs.
How to make side boards:
- To be kicked up on all fours, straighten your legs, lift your heels and push your hips upwards.
- Adjust your spine and engage the upper body with your central and leg muscles.
- Take your left hand and turn your body open to the side.
- Put your right foot in front of your left.
- Keep your right hand on your hip and look towards the ceiling.
6. Plotation punches standing
This exercise, one of the best alternatives to pumps, hires shoulders, triceps and the nucleus.
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How to make rotation punches standing up:
- Stand up with your feet a little wider than the width of the shoulders.
- Hold a dumbbell in your hands at chest.
- Keep your right foot firmly planted on the floor and turn your chest to the left.
- Extend your right hand to the left side, then go back to the starting position.
7. High board
This variation of the planks targets the shoulders, the upper back, the abs, the glutes, the cuffs and the hamstrings
How to make high boards:
- Mount your hands and knees like the push position.
- Adjust your legs when lifting your knees on the ground to form a straight line from your head to heels.
- Press your glutes to engage your heart.
- Tighten your abdominal muscles to make sure your body continues to form the straight line.
- Keep this position as long as you can.
Who should avoid making these alternatives to the pumps?
There are people who should not try alternatives to the pumps:
- People with shoulder injury, wrist or elbow, as these alternatives to pumps can worsen pain.
- If you have heart disease or high blood pressure, get medical advice before doing these strength exercises.
- Obese beginners are expected to start with wall pumps or inclined to avoid injury.
- Pregnant women should avoid going to bed on their backs, which is done in certain alternatives to the pumps.
The pumps are beneficial, but there are more exercises that can target the identical or more muscles. These alternatives to pumps can be easily done, but be sure to chat with your doctor if you have a state of health.
Related FAQ
What could be more effective than pumps?
If your goal is to strengthen muscles and strength faster, weighted exercises like the developed dumbbells and the elevators composed like the bench press and the hollows are more effective.
Can boards replace the pumps?
No, classic plates strengthen your nucleus while pumps strengthen the strength of the upper body. They are both useful, but serve different objectives.
How to develop muscles if you can’t make pumps?
Start with easier variations such as mural, knees or tilted. Use chest, triceps and shoulder dumbbells and eat enough protein and calories.
What are the puspup alternatives with dumbbells?
Instead of pumps, you can make a dumbbell chest press, a dumbbell, a dumbbell press, a narrow dumbbell press and a dumbbell shoulder press. Like the pumps, they also target areas such as chest, shoulders and triceps.
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