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Find out here everything about Pushups.
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In this article we are going to show you how to make Pushups:
Summarized explanation
In a push up position, flex and extend elbows, keeping straight body in alignment.
Step by step
1-Lying face down leaning feet and hands
2-Extended arms and straight back.
3-Flex elbows.
4-Lower to a position from where elevation is possible
5-Elevate in a controlled manner
| Must Do movement in a controlled manner |
Don´t Arch the back too much |
Tips Elevate with a straight spine during the movement with the whole body at the same time |
Extended Explanation
Leaning on the floor with hands and toes forming a straight line from feet to head (alignment). Hands lean with a wider distance than shoulders. To descend, flex elbows to a position that will permit us to raise again. Do the raise and descents with a straight body at al times.
Basic Muscles Explanation
The basic muscles involved in the press or push movement, including the arm flexions, are located in the shoulder and elbow joints. In the shoulder joint the anterior deltoid also participates and is located in the frontal part of the shoulder. The pectralis major covers all the chest and when the bench is in an inclined position, emphasizes the activation of the superior part of the muscle. In the elbow joint, the brachial triceps also participates in the push. This is a potent muscle for the press and covers the posterior or back part of the arm, and is involved in the final part of the movement, when we are starting to extend the arms.The brachial triceps has three heads: external, middle and internal, that join in a common tendon that inserts in the ulna bone.
Muscles & Joint Actions
When arms extend and separate from the body, the shoulder joint flexes and produces the emphasis on the contraction of the anterior portion of the deltoids. At the same time, the major pectoral contracts permitting the elevation of the weight. After the weight passes the first half of the movement, the brachial triceps contracts and completes the movement.
Sport Uses
This exercise is used by ahtletes in fitness to develope the volume of the pectoral. The shoulder joint flexion brings about the contraction of the deltoids. These movements are present in sport actions that push or hit. They are complementary exercises for weightlifting and powerlifting, and for contact sports where the hit or punch is the main action. It is also important to mention the importance they have in sports like basketball or where throws above the head or in front of the body are the main movements.
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