Push-ups on the arms
Push-ups have been a popular exercise for some time now. Many people don't give weight to this exercise because they think it's too simple either which is not good exercise for muscle growth.
Nothing could be more false. The push-ups they go to work on different muscles and they are a great exercise to perform when you don't have specific equipment or when you want to improve strength and control in bodyweight exercises. Try these different types of pushups to activate different muscle groups and test your strength.
Declined push-ups
I push-ups declined they are a variant that concentrates work on the upper chest and the anterior deltoids. Try this exercise to build those muscles that are usually not developed enough.
#1 Lie on the floor with your face facing the ground and place your hands at a distance similar to that of your shoulders.
#2 Push your body up until you reach the classic starting position.
#3 Place your feet on a bench or similar. This will be the starting position.
#4 Come down until your chest touches the floor as you inhale.
#5 Now exhale and push the upper body back to the starting position, contracting the chest.
#6 After a short pause in the starting position by contracting your chest, you can return to go down to the floor and perform as many repetitions as you can.
Alternate Push-ups With Medicine Ball
Medicine ball pushups can be strange to some. This exercise will test your balance and mainly it will activate pectorals, anterior delts and triceps. Compared to the classic push-ups, you will get greater range of movement and distension of the pectorals.
Another benefit of the medicine ball push-ups is the activation of stabilizing muscles that you may not normally activate.
#1 Start with the classic push-up position on the floor, keeping your back straight.
#2 Place one hand on the medicine ball, while the other remains on the floor. Space your feet apart more than shoulder width apart to improve stability. This will be the starting position.
#3 Keeping your body straight, bend your elbows and lower yourself until you touch the floor.
#4 Push your body up again until your arms are straight.
#5 In a controlled movement, place the hand that was on the ground on the medicine ball, and vice versa the hand that was on the medicine ball on the ground. This needs to be a smooth, controlled movement, and it will take some practice to get it right.
#6 Repeat until you complete the number of repetitions you want.
Vertical Bends
I Vertical pushups are different from classic pushups. Push-ups normally activate the chest, but because you are in an upright position, your shoulders will be the muscle group that will carry the most load in this exercise. This exercise is difficult and must be practiced with caution.
#1 With your back facing the wall, bend over and place your hands on the ground with shoulder distance apart.
#2 Push your feet up towards the wall, keeping your arms stiff. You will need to find yourself upside down, with legs and arms fully extended. Keep your body as straight as possible. ATTENTION: if this is your first time doing this exercise, get someone to help you. Also, make sure you are looking at the wall rather than the ground.
#3 Slowly lower yourself towards the ground while inhaling, until your head touches the floor. Suggestion: it is important to go down slowly to avoid hurting your head.
#4 Push yourself up again and exhale, until your arms are almost fully extended.
#5 Repeat until you complete the number of repetitions you want.
Push-ups With One Arm
Push-ups with one arm are certainly the most difficult variation of push-ups. Are needed great control and strength. One-arm push-ups activate the chest (specifically the outside), the triceps, the anterior deltoids, the rhomboids and the lats.
#1 Start by lying down on the ground.
#2 Move to a position where you support your weight with your feet and one arm. Your hand should be placed under the shoulder of the arm used during the exercise. The legs must be extended and for this movement you may need to distance your feet a lot compared to a classic push-up. Bringing your feet together will increase the difficulty of the exercise if that is your goal.
#3 Maintain good posture and place your free hand behind your back.
#4 Lower yourself by flexing your elbow until your nose touches the floor.
#5 Slowly push yourself back to the top.
#6 Repeat until you complete the desired number of repetitions (may be few due to the difficulty of the exercise).
