What are push-ups?

Nowadays, many people always have plans to do strength training, and push-ups are one of the items in some strength training plans. It is not only very helpful for the arm strength of the body, but also has a shaping effect on various parts of the body. However, many people are not so familiar with the push-up exercise, so they will feel a little powerless when exercising. So, what are push-ups?

Push-ups (English: Push-up or Press-up, called push-ups in mainland China, push-ups in Taiwan, China, called push-ups in Hong Kong and Macao, and push-ups in Singapore and Malaysia) are common fitness exercises that mainly exercise the muscles of the upper limbs, waist and abdomen, especially the pectoral muscles. The main muscle groups exercised by push-ups are the pectoralis major and triceps, while they also exercise the anterior deltoid, serratus anterior and coracobrachialis as well as other parts of the body. Push-ups are a basic exercise in daily exercise and physical education classes, especially in military physical training.

Push-ups are one of the important contents of strength training. This exercise is often used in sports teaching, training and personal training. Its main function is to improve the muscle strength of the upper limbs, chest, waist, back and abdomen. This type of exercise is universal and effective, and because it requires little space and no equipment, it is a very simple, easy, yet very effective means of strength training. If you are interested, you can also have some small competitions.

Form classification

Sports posture

According to body posture, it can be divided into three types: high posture, medium posture and low posture.

1. High push-ups refer to an exercise in which the practitioner's body posture is with feet low and hands high, and hands and feet are not on the same horizontal plane.

2. Medium push-ups

(Also known as standard push-ups or horizontal push-ups) means that when doing the exercise, the practitioner's feet and hands are on the same horizontal plane.

3. Low-posture push-ups

It means that when doing exercises, the practitioner's feet are high and hands are low, and the hands and feet are not on the same level.

Hands distance

According to the distance between the hands, it can be divided into four types: super long distance, wide, medium and narrow

push-up

1. Super long push-ups

Mainly exercises the outer pectoralis major and biceps. When the elbow angle is greater than 135 degrees, the biceps brachii are mainly used for force

2. Wide-grip push-ups

It is about 1.5 times the shoulder width, mainly exercises the outer side of the pectoralis major, while developing the anterior deltoid and triceps

3. Mid-range push-ups

Slightly larger than shoulder width, mainly exercises the middle part of the pectoralis major (increases thickness), while developing the anterior deltoid and triceps

4. Narrow Grip Push-ups

Smaller than shoulder width, place both hands in front of both nipples, mainly exercise the anterior deltoid and triceps, while developing the inner side of the pectoralis major (chest groove)

Ready Position

From the preparation posture, it can be divided into different hand and foot techniques

Technique: According to the way of supporting the ground with hands, it can be divided into three forms: full palm support, fist support and finger support. According to the direction of the hands supporting the ground, there are three forms: forward, inward, and outward.

1. Full palm style

A method of supporting the ground with the entire palm of your hand.

2. Fist style

A method of supporting the ground with a clenched fist.

3. Finger style

Use the first joint of your fingers to support the ground. There are five forms in total: five fingers, four fingers, three fingers (these three form a cone shape), two fingers, and one finger supporting the ground.

Foot technique: According to the position of the feet, it can be divided into two types: two feet together and open. According to the way the feet support the ground, there are three postures: toe posture, instep posture and arch posture.

Practice format

According to the form of practice, it can be divided into the following types

1. Ordinary practice method

Practice according to the movement requirements specified during teaching and training.

2. Weight-bearing exercise

On the basis of ordinary exercises, place or tie appropriate amounts of weights on the waist, back, legs and other parts of the body.

3. High-five practice

After a quick and powerful push, clap your hands once in the air.

4. Flying exercise

It can be divided into two types: stationary and moving. After lying prone, you must push yourself up quickly and forcefully so that your hands and feet leave the ground at the same time, and reach a certain height and distance.

What about push-ups? Everyone is familiar with the above. It is a way of exercise that can be done even in a small space at home. For some male friends who want to strengthen their abdomen and arms, this exercise is worth trying. Follow these exercise steps to strengthen your body.