Types of push-ups
Last reviewed: 20.11.2021
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- Classic push-ups
Useful for: General physical training Keep the balance of the body on the toes and palms of your hands, keep your hands at a comfortable distance from each other, perhaps a little more than the width of the shoulders. Straighten your back, stretch the pelvic muscles (as described above). Slowly sink to the floor and squeeze yourself into the top position. Repeat a few hundred times.
Variations: Push-ups on three legs (put one foot on the other, this will complicate the exercise); push-ups with feet on a chair (put your feet on a bench or chair, this will make the exercise even more difficult); push-ups on the triceps (put your hands at close range from each other so that the thumb and forefinger touch, transfer the load from the chest to your hands).
- Push-ups with turns
Useful for: Sports that include spinning of the torso, such as tennis, hockey and baseball
Accept the classic position for push-ups, but when you go up, turn the body so that your right hand climbs up and straightens above your head. Your hands and torso should take the shape of the letter "T". Go back to the starting position, go down, then squeeze yourself up again and turn around, this time raising your left hand.
Variations: push-ups with turns with one dumbbell (take a dumbbell in one hand, half the approach hold a dumbbell in one hand, then take it in the other hand); push-ups with turns with two dumbbells (take dumbbells in both hands, and change sides while lifting the body up).
- Planck
Useful for: Posture; endurance and stability of the central muscles
Lying on your stomach, resting on your forearms and toes, stretch your thigh muscles, and hold your body in a straight line from the ankles to your shoulders for 5 seconds. Do 10 repetitions of 5 seconds each.
Variations: If you easily hold the bar for 5 seconds, do it longer until you reach 30 seconds. Then try to lean on your knuckles.
