The slammed push-ups are ideal to work the pectoral muscles, the triceps, the deltoids, but also the trapezoids, and the whole body to a lesser extent. The push-ups are well known to make work primarily the pectoral muscles (large pectoral and small pectoral) but they also solicit the shoulders, triceps and trapezoids. In reality the muscles and the parts worked will depend primarily on the way these push-ups are performed.
This exercise is not for everyone, and will require strength and explosiveness. If you are a beginner, be satisfied with the traditional push-ups.
How do you do the exercise?
First, get into a push-up position. Lock your back in place and keep your abdominal muscles well supported. Your hands should be placed a little wider than shoulder width apart. Your heels should be pointing outwards and your feet should be slightly apart to give you stability.
While continuing to gainerIn order to avoid giving an angle between your legs and your chest, go down by bending your elbows.
Once you are sufficiently lowered (ideally, your chest should almost touch the ground), you will trigger the upward movement. You must push violently on your arms, and once your bust is at the peak, clap quickly in your hands. To make the slammed push-ups is very risky.
Then prepare for the descent by repositioning your hands: they should cushion the fall and allow you to come down.
Try to control the descent in this way, before immediately moving on to the next slammed pump.
CAUTION: Cushion the descent so as not to injure your wrist joints. Keep your body as aligned and sheathed as possible.
Tips
- Keep your body as sheathed as possible throughout the exercise.
- Try to cushion the descent as much as possible so that you don't injure your wrists.
- Train first by placing your hands on a bench, feet on the ground to progress to slam push-ups.
Variants
- Classic push-ups.
- Push-ups with a wide grip that is wider than shoulder width: your hands should stay in line with your shoulders and your elbows should not be too far apart.
- Diamond push-ups: this variant of push-ups targets the triceps more.
- Push-ups slammed behind the back that require enormous explosiveness, this is a formidable plyometric exercise.
- One-armed pump : even if it seems impossible to realize at first sight, all is in fact question of technique which consists in making a kind of triangle with its feet and its hand on the ground by placing the other in the back then a better stability then to go down with the force of only one arm and pectoral.
- Declined push-ups: Your feet rest high on a bench while your hands are on the floor. This allows you to put more strain on your upper pectoral muscles.
- Inclined push-ups: This time the feet are on the ground and the hands on a bench, which solicits more the lower part of the pectoral muscles and it is an ideal exercise for the beginners to learn how to make the traditional push-ups or to gain in strength.
Find this exercise in the following program:
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