Monday, January 7, 2013

Push Up to Train Chest Muscle Strength

push up training
Push ups are one of the types of body weight training, that is weight training using our own body weight as the burden. Push is a very popular practice, because these exercises can be done anywhere, anytime, and can be done without any special tools. Push ups are a strength training refers to large-muscle building, especially in the chest. In addition, the push-ups can also train the muscles of the back, shoulders, arms and abdomen. Although this exercise is quite well known, but not rarely, there are people who did the wrong position. The body is not straight is a mistake that many people do.

In addition to muscles, push-up exercises are also believed to have many benefits for health. Among such as preventing osteoporosis, we know that weight training is an exercise that strengthens bones, and it will feel when we get older. For men, push-up exercises will help to increase testosterone levels. Of course this will increase a man's virility.

Push ups have a lot of variations, and these variations depending on the muscle movements that want to be trained. In the chest muscles, we need more specific exercises for each part. The specific parts of the chest that were trained to produce great results is the upper area, lower area, and internal area. Thus the required push-up variation is different also.

To train the upper chest, we do the standard push-ups. To train the lower chest, we can use the decline push-ups or push-ups with your feet in place on the seat. To train the internal area, we can do close grip push-ups. There was also a wide-grip push-ups that reach a wider chest muscles, as well as the shoulders and triceps. Here's how to do the movements push ups.

Regular Push Up
regular push up
  • Position your body, face down like the picture above.
  • Straighten your legs and your body.
  • Stretch your hands shoulder width apart.
  • Then start to bend your elbows so that your upper body down and almost touching the floor.
  • Then return to the starting position and repeat the movement.

Decline Push Up
decline push up
  • Provide a bench or a gym ball to put your feet.
  • Take a prone position as in the regular push up and put your feet on the bench.
  • Straighten your body and your feet.
  • Stretch your hands shoulder width apart.
  • Then start to bend your elbows so that your upper body down and almost touching the floor.
  • Then return to the starting position by straightening arms.

Close Grip Push Up
Close Grip Push Up
  • Position your body, face down like the picture above.
  • Straighten your body and your feet.
  • Put your hand in front of your chest so that your thumb and index finger under your chest.
  • Then start to bend your elbows so that your upper body down and almost touching the floor.
  • Then return to the starting position and repeat the movement.

Wide Grip Push Up
Wide Grip Push Up
  • Position your body, face down like the picture above.
  • Straighten your body and your feet.
  • Widen your hands, approximately 20 cm to the left and to the right of your shoulder.
  • Then start to bend your elbows so that your upper body down and almost touching the floor.
  • Then return to the starting position and repeat the movement.

That kind of push-up movements, which struck me as being a base before you learn the variations of other movements that have a higher level of difficulty. There is one important thing to do push-ups and other weight-bearing exercise, that is the setting of respiratory. Setting it up by take a breath on the movement of light and breathe out on the heaviest part. Moreover, the straight posture should always be considered.

Don't impose higher quantity if you are not familiar or you're new in doing push-ups. 10-12 reps x 4 sets may be an amount sufficient to do your exercise. You better have a set amount that much although the number of reps a bit, rather than the number of repetitions that many but only a few sets.

For the best workout results, practice it regularly. Keep healthy, everyone.

6 comments:

  1. I've not done these in years, but I work with weights. That is far better at my age. I don't want to hurt myself and I probably would if I tried any of these.

    Have a terrific day my grandson. :)

    ReplyDelete
    Replies
    1. Weight training doesn't have to be done by doing push-ups only. Safety should be paramount in the exercise. Moreover, the movement above is not a movement over exclusively to women, although women can also do it.

      Keep healthy, Grandma Sandee. :)

      Delete
  2. Doing push-ups is the best natural way to build your chest muscle. it is the best and the oldest way of shaping/developing your chest muscle.

    ReplyDelete
    Replies
    1. That is very true. It still the best natural way to build our chest muscle. I made push up exercise as my daily exercise menu. It's cheap and can be done anywhere.

      Keep healthy.

      Delete
  3. Great article ...Thanks for your great information, the contents are quiet interesting. I will be waiting for your next post. yoga teacher training india

    ReplyDelete
  4. I bet you can't guess what muscle in your body is the muscle that eliminates joint and back pains, anxiety and excessive fat.

    This "hidden primal muscle" in your body will boost your energy, immune system, sexual performance, strength and athletic skill when unlocked.

    ReplyDelete

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