Diamond, superman, aztec and other methods subject only to experienced athletes.
Among the most accessible and effective exercises, one of the first lines of the ranking is occupied by push-ups. They perfectly strengthen the muscles of the back, chest, shoulders and abdominals, increase resistance and do not require special equipment. To perform the exercise with your own weight, you only need a solid, level surface.
For some experienced athletes, classic push-ups from the ground may seem too easy. In order to diversify training and test their strength, many gym visitors complicate the already familiar exercise. We’ve picked out five types of push-ups for you that not everyone can do, and we talked to wellness coach and expert Andrey Semeshov about the need to make the switch from classic push-ups to more sophisticated push-ups.
Are compound pumps necessary?
Before you answer this question, you need to decide what goal you have set for yourself. If it’s just to work muscle mass, then you can probably do without complex types of push-ups.
Andrey: If the development of the muscles of the body dominates the list of priorities, then the “classic” would be the best option. Of course, over time, regular push-ups may not be enough – the muscles adapt. In this case, the logic would be to perform push-ups, for example, “to finish” after a bench press or any other exercise for the same muscle groups. You can also apply different methods to increase the intensity: manipulating the rest time, the number of repetitions, using additional weights (eg a vest). Another thing is that classic push-ups do not impress YouTube video viewers.
If you’re already physically fit and confident in strength exercises, advanced types of push-ups are a great way to test your strength. We tell you which techniques are difficult even for experienced athletes.
The complexity of diamond push-ups lies in the fact that the hands should be as close as possible in front of the body. The index and thumb of both hands touch to form a diamond or a triangle. When exercising, it is necessary to tighten the hips and buttocks, tighten the stomach a little, and control the deviation of the lower back. In general, these rules resemble the plank technique, only in dynamics. Lean your body as low as possible so that you touch your hands as much as possible.
The main load of the diamond push-ups lies on the shoulder and elbow joints, the pectoral muscles, the anterior bundle of the deltoid muscle and the triceps muscle of the shoulder.
It’s worth starting out if you’re confident in explosive push-ups. The main difficulty of the superman technique is that you have to simultaneously lift your torso and legs in the air, pushing with your hands and helping with the movements of the pelvis. After taking off from the ground, you should extend your arms and legs in a straight line. This pose is like Superman’s flight.
Before doing the exercise, take the time to warm up your hands so you don’t hurt them when landing.
With regular and correct execution, the exercise develops a solid grip, which makes it perfect for martial arts enthusiasts. In addition, push-ups on the fingers also prevent specific joint diseases.
You probably won’t be able to master such a complex technique right away. First you need to learn to stand on your toes, supporting yourself on your knees, then on your toes. For added security, you can place any convenient object under your palms – a small hemisphere, a boxing glove or a twisted fabric belt.
These push-ups put extra pressure on your forearms, as well as the muscles and joints in your hands and fingers.
Andrey: If you are doing push-ups, balancing, for example, on two fingers, the load on these joints will be the limiting factor forcing you to complete the exercise. At the same time, the arm or chest muscles could still function, receive a much greater load, and respond with growth.
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Spiderman push-ups with weights
If you can’t do 15-20 classic push-ups well, then this advanced exercise will definitely be beyond your strength. First, you have to do it with weight on your back. Weights or even a sandbag can be put in a backpack for convenience. Second, Spider-Man’s technique is dynamic. Your task is to bring your knee to your elbow with your arms bent, then straighten your leg. After that, you need to bend over again and jump from one jump to another.
Never hold your breath while exercising. Keep up the pace and don’t overstretch your arms. This will help you keep your balance.
The main load of the Spiderman push-ups is on the muscles of the chest.
Before moving on to Aztec push-ups, you should confidently perform 20-30 reps in the classic style and 10 in the explosive from the floor. After that, we move on to push-ups, during which we try to touch the opposite knee with our hand. The next level is to touch the knees with both hands in the air. And only after that you can correctly master the Aztec technique, in which it is important to reach for the socks with your fingertips.