Push-ups are an integral part of any workout, both for beginners and professional athletes of any sport. Push-ups can pump up the latissimus dorsi muscles or wings. Therefore, if you do not have the opportunity to visit the gym, do not have a barbell or bench, or simply do not have enough free time, then you can replace this with push-ups.
Tips on how to properly pump up your back with push-ups
All exercises should begin with a warm-up. But remember, before each workout, the muscles must be rested.
The correct position in push-ups is similar to ideal posture. An incorrectly performed push-up can lead to poor posture and back pain.
When doing push-ups, a person receives a load on the muscles of about 60-65%, but this is not quite enough for increased muscle growth. Therefore, you can place additional weight on your back, just below your shoulder blades. To do this, you can use a barbell, a backpack with books, or your girlfriend. Use your imagination. But don't use too much weight, or you risk injury.
Push-ups are not performed at speed; choose a comfortable pace for yourself and try to maintain it throughout the entire exercise.
If you find it easy to do push-ups, you can elevate your feet on a bench or sofa. The whole point is to keep your feet on point.
Back exercises should be done regularly, only then will you achieve maximum results. Do push-ups every day, do not be afraid that muscles or ligaments may be damaged. The growth of muscle mass is directly related to the frequency of training.
- Take a lying position.
- In order to pump up my back with push-ups, I use wide push-ups. That is, the hands are located at a distance of 20-25 cm from each other, and the fingers look slightly inward (about 45 degrees).
- The back should be perfectly straight, both during the exercise and between repetitions.
- Lower yourself down, bending your elbows.
- Touching the floor with your chest, return to the starting position.
Now that you know how to pump up your back with push-ups, you can start doing the exercises themselves. Good luck with this!
The back, namely the spine, is one of the most important parts of the human body. It is a corset that holds the entire body. A lot depends on the condition of the spine - appearance, well-being, etc. Therefore, it needs to be monitored regularly.
Alas, the modern rhythm of life does not leave a single chance for a healthy spine. Sedentary work, constant stooping, and overexertion negatively affect his condition.
To avoid problems in the future and not to treat various diseases, it is advisable to prevent the spine with physical activity. Back push-ups are considered one of the most common and accessible exercises.
It’s worth noting right away that, alas, you won’t be able to pump up your back with them. The fact is that the main target muscles are the chest, triceps and shoulders. And the back acts as a synergist muscle and takes on part of the load. There are also variations of push-ups in which you can use your back a little more.
There are no push-ups specifically for the back. To properly work out this part of the body, you need to perform other exercises. For example:
- pull-ups;
- various block and free weight pulls;
- hyperextension, etc.
However, back push-ups in combination with other exercises will be a good solution.
Is it possible to pump up your back with push-ups?
Today this is a pressing question for many. Indeed, with the development of such a discipline as workout, many people want to train at home or on sports grounds, without visiting the gym.
- Therefore, the question arises, does the back sway during push-ups?
Alas, no. Yes, of course, the back muscles are involved in the exercise, which is undoubtedly a plus.
How to pump up your back with push-ups?
As mentioned above, push-ups for the back are not an easy task. However, you can always tone your muscles.
This will be especially true for beginners and those who do not have the opportunity to exercise in the gym. If you have any back problems, you won’t be able to correct them with push-ups for your back muscles. After all, this load will not be enough.
Let's take a closer look at how to do push-ups to pump up your back:
- Classic push-ups. As mentioned above, the main target muscles are the chest, shoulders and triceps. However, the back is also involved in the process. With the correct technique, you will feel it at first. But, as soon as they get into good shape, that’s where the matter stops. Beginners are recommended to start with classic push-ups. The technique is simple - we take a lying position, the body is straight from the heels to the neck. Bending your elbows, lower your body down until your chest lightly touches the floor and rise up.
- With a wide stance and palms out. This variation will be heavier than the classic one. It is recommended to start it only after mastering regular push-ups. Due to the wide stance of the arms and the rotation of the palms 45 degrees in different directions, part of the load falls on the lats and biceps. This variation is similar to the classic one, except that the hands should be spread wide. We retreat approximately 15-20 cm on each side from the shoulders. We turn our palms as far as possible to the sides to form an angle of 45 degrees. Otherwise, the biomechanics of movement are absolutely identical to the classic version.
- Boat style, with pelvic abduction. We take the position while lying down, as in the classic version. We move the pelvis as far back as possible so that the buttocks are in the highest position. In this case, maximum emphasis is placed on the legs. From this position, straining our back and shoulder blades, we begin to lower ourselves down, as if we were diving. With this variation, the back muscles are maximally involved in push-ups. If it’s difficult to do push-ups while lying down, you can do these push-ups from your knees.
It is worth noting that in the first two variations you can use weights. This will allow you to give a little more total load, and accordingly, your back will be loaded a little better. You can use a backpack with the desired weight as a weight.
But in the third variation, the use of weights must be approached with caution. If you really want to, then the weight of the burden should be minimal to avoid injuries and sprains.
What muscles are involved?
Push-ups are traditionally regarded as the best compound movement for chest development. But the benefits don't end there. Depending on the technique of execution, push-ups from the floor perfectly strengthen the triceps, the anterior delta and biceps are moderately loaded. The core muscles are involved in the execution, stabilizing the position of the body, so this movement can be recommended as a necessary base for increasing overall endurance and strength.
By doing push-ups, you can form a strong and voluminous triceps, which is also used when performing this movement from the bench. In general, there are many variations of push-ups, on the basis of which you can build a full-fledged workout. It all depends on the level of training, since not everyone can perform several approaches at once, so you will have to start small.
Are push-ups good for your back?
In general and in particular – yes. They strengthen the back muscles and tone them. However, you shouldn’t expect any “wow” effect from them.
With the help of push-ups, you can relieve tension and make muscles stronger, which is important in the context of the rhythm of life of a modern person. However, you won't be able to pump up your back with push-ups alone.
Also, you can fail if you need to form a strong muscle corset around the spine. This is relevant for people who have certain problems.
For these purposes, push-ups alone will not be enough. A set of targeted back exercises is needed to get the desired effect.
What is it for?
With its help, you can strengthen your spine and pump up your back muscles. And such a simple exercise does not require visiting a fitness center or purchasing an expensive membership. You can practice at home, in the country.
Remember: efficiency does not depend on complexity. Sometimes the simplest thing produces amazing results. It’s not for nothing that push-ups have always been included in the school physical education curriculum for boys. And in any gym you will see athletes doing push-ups. And not only boys, but also girls. Both beginners and experienced athletes can perform it.
Golden rules
Remember two important rules. Firstly, the muscles must be rested before training. And, secondly, before doing push-ups, you need to do a warm-up.
To adhere to the first rule, you need to train once every 2-3 days. If you are an experienced athlete, you can exercise every day. But at the same time, it is necessary to reduce the load so that the muscles have time to rest.
Now let's move on to the second step - warming up. Thanks to this you:
— prevent the occurrence of injuries;
- increase the effectiveness of push-ups;
— increase the dilatability of capillaries;
- increase the tone of the nervous system;
As you can see, your body will benefit from the warm-up itself.
Push-ups with mid-arm position[edit | edit code]
Source:
“Bodybuilding.
Book trainer" .
Editor:
Oksana Usoltseva
Ed.
: Eksmo 2013
Inventory
: gymnastic mat.
Core muscles
: pectorals, deltoids, triceps.
Additional muscles
: back muscles.
Level of training
: average.
Push-ups are a very simple, but no less effective exercise.
Step 1
Take a support position with your arms straight. Don't raise your head or lower it. Place your hands slightly narrower than your shoulders.
Step 2
. First, lower yourself to the bottom position, and then with a powerful effort push yourself up to straight arms. The elbows do not diverge to the sides, but slide along the body.
Step 3
. Return to the starting position.
Push-ups with a medium hand position can be made a little more difficult by positioning your hands even narrower. As shown in Fig. “Narrow hand push-ups.”
The disadvantages of the exercise may be discomfort in the wrists and a smaller amplitude than in other types of push-ups, but the triceps receive more load.
Warming up the muscles
Before doing push-ups, you need to warm up your back and shoulder muscles. Do the following set of exercises:
- Grab your head with your right hand and slowly pull it until it touches your shoulder.
- Find a vertical support (door frame, pole, or ask your girlfriend or wife for help), grab it and lean back. At the same time, try to straighten your legs. Freeze for 3-5 seconds, then repeat the exercise with the other hand.
- To stretch your triceps, place one hand behind your neck and pull it with the other. Don't move for 3-5 seconds, then repeat the exercise with the other hand.
- Align yourself and pull the elbow of one arm with the other for 10-15 seconds. At the same time, pay attention to the shoulder: it should be at a right angle to the floor.
- Place your feet shoulder-width apart. Raise your arms and turn your body to the sides. You need to do 8-10 repetitions.
Now your muscles are ready for push-ups.
With bench and parallel bars
Constantly doing push-ups is quite boring, so sooner or later you will have to think about expanding your training plan. Great options are to use a bench or parallel bars.
- Bench push-ups help build strong and voluminous triceps. They are performed very simply: rest your hands on a bench or any other support from behind, place your elbows to the sides, place your feet on the floor, feet shoulder-width apart, it is possible to turn them to the sides. Bend and straighten your arms, lowering your body below the support level. You can make it more difficult by placing your feet on a support.
- You can pump up your pectoral muscles on the uneven bars. To do this, lean on the bars with your hands, raise your body, and bend your legs. Press your elbows to your sides and from this position lower and raise your body, bending your arms.
As you can see, the technique is very simple and mastering it will not be difficult, and the result will be noticeable quickly.
Push-up technique and training program
- Take a lying position.
- Place your hands at a distance of 20-25 centimeters (with your fingers facing inward at an angle of 45 degrees).
- The back should be perfectly straight during exercises and repetitions.
- Bend your elbows and lower yourself down until your chest touches the floor.
If your goal is to gain muscle mass, then you need to do 4 sets of 12-15 repetitions. Rest 1-1.5 minutes between sets. Over time, increase the load by using additional weight on your lower back or back.
Read more about push-ups and a training program for quick progress here.
In order to develop muscle strength and endurance, on the contrary, you need to do more than 15 push-ups in each approach. It is best to perform 4 sets of 20-25 times three times a week. The rest time will also increase: you need to take a 2-minute break between approaches. Once you feel that push-ups are easy, you can increase the number of exercises. It is worth noting that this program will not only increase the strength of your back and arms, but also make them more defined.
Wide grip push-up technique
The exercise has a similar technique to other push-up variations.
- Starting position – lying down.
- Hands are positioned wider than shoulder level.
- During the downward movement, the athlete inhales, and during the reverse movement, exhales.
The torso and pelvis are located on the same line. The back should not be arched or bent while performing push-ups.
Nutrition
Also an important factor for achieving maximum results is proper nutrition. Here are some basic rules:
- eat 5-6 times a day;
- 70 percent of food consumed should be high-calorie;
- limit the amount of fats and carbohydrates in food;
- drink 3 liters of water a day;
- before 16:00 you should eat 70 percent of your diet;
- eat protein dishes, cereals, vegetables, that is, foods containing slow carbohydrates 2 hours before training;
- within 1-1.5 after training, eat to close the protein-carbohydrate window (for example, with a gainer).
One last thing: sleep 8 hours a night. Good sleep is very important for the recovery of back and shoulder muscles.
Summarize
Thus, back push-ups benefit the entire body. The main advantage of this exercise is its accessibility, that is, you do not need to go to the gym to keep your back and lower back muscles in shape.
During training, it is very important not to damage the spine. Therefore, before exercise, it is recommended to warm up and then give your muscles a rest. It is also important to eat right and sleep 8 hours a day.
I also recommend watching this video about how to pump up your chest and back at home.
See you soon on the pages of my new posts, which you won’t miss if you subscribe to the blog. Like it! And I look forward to your comments.
After a workout you need to stretch
If you want to find the answer to the question of how to pump up your back at home without harming your health, then at the end of the training complex you should do stretching. With its help, you can restore stressed muscles and get rid of the feeling of stiffness.
There is another quite effective exercise. You should sit down and raise your hands up. As you exhale, stretch towards your feet. The back should be straight. After holding at the bottom point for a few seconds, as you exhale, lift your body back and stretch up.
Kneel down and place your palms on the floor. After inhaling, bend your back. As you exhale, arch your back toward the ceiling. This movement will need to be repeated several times.
When performing all of the above exercises, you should carefully monitor the load that the muscles receive. If the muscle fibers are overloaded, you will need to completely forget about training for a while.
