Pushups are one of the oldest and most effective compound resistance exercises you can do without resorting to expensive gym equipment. Compound exercises work multiple muscle groups at the same time. According to the American Council on Exercise, the primary muscles worked when you do pushups include anterior and medial
deltoids, triceps and pectorals. Pushups also help strengthen your back, quadriceps, glutes and arm muscles.
Technique
Proper technique is the key to building muscle with pushups. Improper form can also lead to injuries, such as shoulder and back pain, according to StrongLifts.com. Use a slow, controlled pace to ensure that your body stays in a straight line from head to ankles throughout the movement. Your hands can be positioned shoulder-length apart or slightly farther to target the chest muscles more.
Sets/Reps
Building muscle with pushups follows the same basic workout regimen compared to similar types of resistance training exercises, such as the bench press. The most effective strategy is to aim for three or four sets of 10 to 15 repetitions each per workout. If you find it easy to complete this workout, add resistance using a resistance bands. Get in the pushup position with a resistance band held taut beneath each of your hands and stretched over your upper back/shoulder area. As you go up and down, the resistance band will make it tougher to complete the movement, so you'll continue gaining strength rather than hitting a plateau with your pushup workout.
Variations
There are many pushup variations, other than the resistance band variation, you can use to target your muscles from a slightly different angle. Try using inclined pushups when first starting out because it places less stress on your body, especially your shoulder muscles and joints. Another effective variation is to hold your arms close to your body to place more of the emphasis on your tricep muscles, similar to doing close-grip bench press. Target the shoulders and chest muscles more intensely by propping your feet up on a sturdy bench or exercise ball.
Considerations
There are several important factors that will influence your muscle gains. You must eat a healthy diet rich in protein to help your muscles recover from each workout. Focus on vegetables, whole grains, lean cuts of meat and other protein sources, fruit and fat-free dairy. Avoid over-training because it can lead to muscle atrophy -- loss of muscle -- or injury. Perform your pushup workout two or three times per week with at least one day of rest between. If you're sore, take extra time to rest to ensure that your muscles are fully recovered from the previous workout.
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