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Push-ups for the muscles of the back
Last reviewed: 23.04.2024
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Exercises on the floor
Once forgotten push-ups again climbed to the top of the sports universe. That's why this exercise should be part of your workout.
This is not just an exercise that your father once did. Or your coach. Or your commander in the army. Push-ups have a new birth, as they pump muscles, strengthen the back and improve athletic performance.
Why push-ups are useful for your back
The ideal shape in push-ups is the same as the ideal posture. A push-up performed incorrectly - with excessive bending in the lower back - reminds of a very bad posture. If you learn how to properly perform push-ups - and maintain proper posture inside and outside the gym - you will reduce your risk of experiencing back pain.
The key to proper posture is your pelvis, namely the ability to properly "take off" the hips. At the beginning of twisting during the contraction of the abdominal muscles, your back abuts against the floor. There, and hold it. Note that your lower back should be straight, and your belly drawn. This is the best and safest position for your back.
Tip: Lie down on the floor and try a progression of exercises to improve posture.
- 1-3 week: Before starting your workout, do the "bar" exercise. During the first week, do this exercise 10 times and hold the bar for 5 seconds, in the second week - 4 times for 15 seconds and in the third week - 1 time for 30 seconds.
- 4-6 week: Hold in position for push-ups of 30 seconds in the fourth week, then 30 seconds in position on knuckles in the fifth week. Finally, in the sixth week, perform slow push-ups, maintaining an ideal posture. Lowering should take you 2 seconds, then hold for 2 seconds in the lower position, and rise in 2 seconds. Perform at this rate 10 repetitions.
Every time you feel your back begin to bend forward, pull in your stomach and straighten your back. The more you concentrate on your posture, the better your results will be.
Fitness trainers use push-ups in many movements. Experiment with several exercises. Try push-ups using the chain, 3 sets of 8-10 reps once a week; plyometric push-ups - 3-5 sets of 4-6 repetitions once a week on another day; and push-ups with turns - 1-2 approaches for 4-6 repetitions on each side.
3 ways to increase the load:
- Put a backpack on your shoulders with something heavy. Make sure the weight is near your shoulders, not on your lower back.
- Find yourself a partner who will put you a weighty pancake in the middle of the back.
- Put on a vest with weights. Weighing 1 pound soft and flexible, so you will not feel excessive weight.
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