Push-ups are a must-have exercise for those who want to get in shape, build strength and muscle mass. However, it is essential to know how to improve your push-ups to reap the maximum benefits.
In this article, we will present you with the essential advice to progress in push-ups and achieve your sporting goals.
Understanding the different types of pumps
There are several variations of classic pumps , each with its own specificities. Here are some examples :
- Knee Push-ups: Ideal for beginners or those lacking arm strength.
- Incline push-ups: performed with the hands on a raised surface (bench, chair, etc.), they reduce the difficulty and work more specifically the muscles of the upper chest.
- Declined push-ups: conversely, by positioning the feet on an elevated surface, they increase the difficulty and put more strain on the lower chest.
- Wide push-ups: hands spread apart aim to mainly recruit the pectorals.
- Close push-ups: hands close together specifically target the triceps.
Adapt your training according to your needs
To progress in push-ups, it is important to choose the variation that best suits your goals. For example, if you want to strengthen your triceps, focus on tight push-ups.
Mastering the execution technique
Proper execution of movements is essential to avoid injuries and obtain the best possible results. Here are some key points to respect:
- Position your hands shoulder-width apart and keep your elbows close to your body.
- Align your head, back, and legs to form a straight plank.
- Inhale as you lower your body until your chest touches the floor or almost touches it.
- Exhale while pushing on your arms to return to the initial position, without completely locking your elbows.
Fix common errors
Practice regularly in front of a mirror or film yourself to check your technique and correct any errors, such as arched back, buttocks too high or elbows extended away from the body.
Develop your strength and endurance
To improve in push-ups, you need to work on both your muscular strength and your endurance . Here's how to do it:
- Gradually increase the number of repetitions and sets you perform each workout.
- Alternate between different types of push-ups to work all of the muscles in your upper body.
- Incorporate other muscle strengthening exercises (pull-ups, dips, bench press, etc.) and calisthenics (plank, bridge, handstand, etc.) into your program.
Use intensification techniques
To progress more quickly, do not hesitate to use advanced methods such as push-ups with additional body weight (weighted vest, backpack, etc.), drop sets (reduce the load or difficulty during the series). ) or supersets (doing two exercises without rest).
Adapt your recovery and your diet
Good recovery is essential to allow your muscles to strengthen and gain endurance. Be sure to observe the following points:
- Leave at least 48 hours of rest between two push-up sessions to give your muscles time to recover and rebuild.
- Adopt a balanced diet rich in proteins, carbohydrates and lipids, to provide your body with all the nutrients necessary to gain muscle mass.
- Hydrate properly before, during and after training.
- Allow yourself enough sleep and relaxation time to promote recovery and limit stress.
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Stay motivated and persistent
As with any sporting activity, the key to success in push-ups lies in motivation and perseverance . Set achievable short- and long-term goals (for example, do 10 push-ups in a row, then 20, etc.), and track your progress regularly. It is also useful to vary the pleasures by modifying your training routine or by practicing other complementary disciplines such as yoga, Pilates or swimming.
By following these tips, you should see a rapid improvement in your push-up performance. Remember that consistency and work are the key to achieving your physical goals. Good progress!
