Push-ups in weight training
In body-building, the push-ups make it possible to muster the triceps, the pectoral muscles and the large serrated. It is the basic exercise carried out in body-building. This is the reason why they appear on all weight training programs. Also known as push-ups, they come in many different variations.
Classic pumps
To do push-ups in the most classic way possible, you have to lie down parallel to the ground. Then, you have to raise yourself to the level of the ground with both arms stretched out. It is important that the distance between them is equivalent to the width of the shoulders. Then, the feet should be slightly apart.
You should start the movement by bending your arms while breathing in. During this practice, it is important to keep the whole body straight and facing the ground. For example, the buttocks should not point upwards and the knees should not bend.
Then, you have to rise again on the starting position with your body well sheathed. At the same time, you have to exhale the air accumulated in the lung. In this case, it is important that the arms are well stretched.
Variations of the classic pumps
There are more than a dozen variations of the classic pumps. Here are some of them.
Push-ups with hands apart
This is one of the simplest variants to make. They are almost identical to the classic push-ups. The only difference is that you have to spread your hands. That makes it possible to work the external part of the pectoral.
Push-ups with knee support
This is the best way to start the push-up sessions. Especially for a person with a certain build or even for beginners in bodybuilding. To perform them, you just have to kneel down. Then, you have to place both arms straight on the floor. It is important not to let the two feet touch the ground.
The rest remains the same, as you have to bend with both arms. Then, return to the starting position while exhaling the air in the lungs.
Spider pumps
These are push-ups that are almost identical to classic push-ups. Except that when you bring both arms up, you also have to move one leg like a moving spider. In this case, you have to make sure that the knee bent upwards is as close as possible to the shoulders.
You must alternate the two legs at each bending of the arms. It is possible to repeat this exercise by leaning on the elbows instead of on both hands.
Pumps with rotation
This series of push-ups is designed to sheath the lateral part of the body. Otherwise, they also work the back muscles and the lower deltoid fascicles.
Rotational push-ups can be performed with or without dumbbells. The latter make it easier to rest on the ground. That increases considerably the muscular effort which is provided at the time of tightening the stockings to make raise the bust.
My 17 variations of push-ups to build up your pecs without equipment.
Here are my main variations of push-ups to develop your pecs without equipment (from beginner to advanced level). Ideal for holidays or for training at home with body weight, push-ups are the ideal tool to build up your pecs but also your triceps and shoulders. Push-ups are also great for general muscle strengthening and weight training. They are a perfect complement to a pectoral muscle building program.
1. Classic pumps
2. Spreading pumps
3. Tight pumps
4. Diamond pumps
5. Angled pumps
6. Declined pumps
7. One-legged push-ups
8. Handstand slaps the opposite shoulder
9. Reverse hand pumps
10. Spiderman Pumps
11. Pumps on the fingers
12. One arm pumps
13. Slammed pumps
14. Alternating handstand push-ups
15. Jumping jacks, shoulder crosses
16. Double clamshell pumps
17. Slamming pumps behind the back
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You will find the push-up exercises in the following program:
Additional articles to read:
How many push-ups per day to build muscle?
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