Stuck in the same push-up representatives? Break the tray with these 3 advanced movements such as pike pumps, negative pumps and Superman holders.
You have mastered the standard push-up, but now you are stuck in the same number of rehearsals. This tray means that your muscles have adapted and no longer face a challenge. To continue to become stronger, you must push beyond your comfort zone with advanced variations such as pumps, negative pumps and Superman titles. These movements can exert more pressure on your muscles, forcing them to adapt and grow. By modifying your routine and increasing the intensity, you can overcome the tray and increase the force.
How can I make my shoulders and my top of the chest stronger?
If you want to create serious pressing power, you must focus on your shoulders. The PUSH-UP Pike does exactly that. This exercise moves your body into a “dog down” shape, which puts more work on your shoulders and your top of the chest. It helps you become stronger and improve your pump by facilitating the upper part.
How to make a PUKE push-up:
- Start in a high board position, then lift your hips from top to bottom to make a form of “V” upside down with your body.
- Slowly fold your elbows to lower the top of your head towards the floor, keeping your hips high.
- Then push the starting position.
How can I strengthen strength when I’m already tired?
When your muscles are tired but you always want to strengthen strength, a very effective method is to focus on the decrease or eccentric phase of push-ups, called negative push-up. This technique emphasizes a controlled and slow descent, which puts greater tension on your muscles even when they are tired. Research published in the Borders in physiology shows that eccentric training stimulates muscle growth and strength earns more than the lifting phase because your muscles can manage more load while lowering your body.
How to make a negative push-up:
- Start in the upper position and lower yourself as slowly as possible, ideally taking 3 to 5 seconds to reach the ground.
- Once down, instead of repelling, reset by returning to the starting position as you can, for example by falling on your knees.
The rehearsal of this cycle overloads your muscles safely, even when they feel tired and help you strengthen strength by questioning the muscles differently of standard pumps.
How does my back health affect my pumps?
A solid lower back is crucial to maintain an appropriate push-up shape. If your lower back is low, you may notice that your hips are busy during movement, which reduces efficiency and can cause tension. The strengthening of your posterior chain, the muscles along your back, including the lower back, the glutes and the hamstrings, help keep your body online rigid and straight throughout the push-up. An excellent exercise for this is the Superman socket.
How to make Superman:
- Lie on the ground, your arms and legs extended.
- Simultaneously lift your arms, chest and legs from the ground, tightening your glutes and lower back.
- Keep a few seconds before lowering.
By integrating these advanced exercises into your routine, you can reach new levels of strength and endurance!
You can also love
#Pushup #plateau #exercises #stronger
