Tag Archives: push ups

Start Building Muscle With Pushups And Build Upper Body Muscle Fast!

Author: G. Jonesdecline pushup

Building muscle with pushups is the most basic, easiest way to start building upper body muscles quickly. For those of you who dont have time to go the gym, or even if you just love to do calisthenics you know you can always benefit from pushups. Building muscle with pushups is one of the oldest ways to gain muscle yet its also one of the best ways to gain muscle.

There are a variety of pushups you can do to get your chest, shoulders, and triceps busting out of your t-shirt! Even your biceps are hit to a certain extent but not as much as the other muscles. Incorporating these different types of pushups in your workout can have a huge positive effect on the muscular development of your upper body. For example, you can start  building muscle with pushups  by starting with a set of 20 normal pushups, then 15 diamonds and 15 inclines with no rest in-between. Imagine the intense burn a workout like that can have on your upper body! (Change those rep numbers according to your physical ability of course.)

Try These…

Normal Pushups – Get down on the floor, back facing the ceiling, extend and balance yourself on top of your toes. Spread your hands shoulder width apart. On the way down keep your body in a straight line downwards toward the floor, but dont let your back go down before the rest of your body goes down.

Wide Pushups – Wide push ups are self-explanatory, they are performed with your arms extended further from your shoulders. This style of pushups hits a larger area of the chest.

Diamonds – With this type of pushup you are to put your index fingers and thumbs together on the floor in the shape of a diamond. With your hands in this position you will get more direct stimulus in your triceps. This is sort of like the calisthenic version of the close grip bench press.

Decline pushups – Decline pushups concentrate on your upper chest muscles as well as all of the areas of a regular pushup. In this exercise you place your toes on a stable surface above the floor which puts your body at a downward angle. Put your hands on the floor and perform as normal.

Incline pushups – Inclines are the exact opposite of decline pushups. Incline pushups concentrate on the lower chest muscles as well as all the areas of a regular pushup. Incline pushups are performed just like normal pushups, except you want to tilt your upper body in a upward angle with your feet on the floor. Find a sturdy surface to rest your hands to perform your pushups.

Take these different types of pushups and create an intense workout. To make it more challenging, you could even have someone lay a weight plate on your back! You could even have a small child sit on your back as you perform your reps up and down! Be creative, get results, and enjoy yourself.

Push Ups: Progression For Greater Strength And Endurance

Author: Eddie LomaxOne-Hand-Pushup

Push ups are one of the classic bodyweight exercises.  Every bodyweight training program I know of uses push ups in one form or another.  As a result, the ability to perform a proper push up, for high repetitions is a fitness milestone in bodyweight training.

But there is more to this classic bodyweight exercise than high repetitions and bragging rights.  As a matter of fact, some people get so caught up in high repetitions that they forgo [forget] proper form, reducing the strength and endurance gains, and increasing the risk of injury.  In this article I’ll reveal an alternative to high repetition push ups.

But first, what is a proper push up?

A proper push up is an incredibly demanding full body exercise, requiring both upper body strength and a strong, stable core for proper completion.  This is important.  It is not just an upper body exercise.  It is a full body exercise.

Start by lying on the ground with you feet together and your hands on the ground by your shoulders.  Your elbows are flexed and should remain close to your body throughout the entire movement.  Don’t flair your elbows!

Perform a push up by pressing with your arms until your entire body leaves the ground.  In the up position, only your hands and toes remain on the ground.  The body has to remain stiff and straight throughout the entire lowering and raising.  The only thing that should move during the movement is the arms.

This is very important.  The body should be straight at the top, during and at the bottom of the movement.  This is accomplished by using your core stabilizer muscles, butt and legs to make your body as ridged as possible.

As you can see, your whole body is involved in completing a proper push up, not just your upper body.  Upper body strength and core strength must be coordinated to do a proper push up.  If either your upper body or core is weaker than the other, errors will occur and performance will be lowered.

Ok, once you know how to perform push ups, most people try to go for high numbers.  Yes, being able to do 100 push ups is a sign of great strength and endurance.  But striving for high numbers is not the only way you improve!

You can also improve push ups by going from easy to difficult.  Increasing the difficulty of the push up variation is an excellent way to build incredible strength.  This method allows you to keep the repetition number relatively low, reducing the risk of overuse injuries.  Plus, it reduces the possibility you will sacrifice quality for quantity, furthering your chance of injury!

Here is an example:

-    Start with incline push ups
-    The [Then] increase difficulty by doing the classic push up
-    Increase the difficulty again by doing decline push ups
-    And finally make it harder by doing handstand push ups

You could also throw in one armed push ups to increase difficulty.  But the point is this, there are more ways to improve your strength and endurance with push ups than just increasing the number or repetitions you can do in one set.

Let this push up progression example serve as an example of other bodyweight exercise progressions.  A lot of people say they get bored with bodyweight exercise because they only try to improve by doing more and more reps.  Now you know, increasing repetition is not the only progression method in town.  And in many cases, more strength and endurance improvements can be made by going from easy versions of an exercise to more difficult versions.