The Best Push-ups To Train Triceps And Pectoral

If you want to develop your triceps and pectoral muscles, don’t miss this post. We will show you how to do the best pushups for these muscle groups.
The best push-ups for training triceps and pectorals

Push-ups are one of the best known and most used exercises by those looking to strengthen or increase muscle mass, both of the triceps and the pectorals. However, these exercises involve many other muscle groups that few are familiar with. Today we will see how to perform the best push-ups that exclude them and that only stimulate the triceps and chest .

These types of exercises are absolutely the most effective for strengthening the trunk and upper extremities. There are many versions and they vary according to the area in which you want to work with the most emphasis. The best push- ups for triceps and pectorals also have tricks that you will need to learn in order to perform them correctly.

As with many other exercises, it is important to acquire the correct technique while performing to avoid possible injuries. Below, we will first give you all the information you need to learn more about how pushups work, then explain their technique and teach you to feel the muscles that are affected. This way, your training will be more precise and will offer you more satisfying results.

What are pushups?

Also called “push-ups” or “push-ups” on the arms, the word push-ups indicates the movement through which your body is detached from the floor, starting from a prone position. Push-ups require nothing more from the body itself.

The goal is to lift the body, loading all the body weight but using only the push of the arms. To be able to make this movement, the full extension of the elbows and some flexion of the shoulder are used.

To explain this simply, the exercise consists of lying face down with the chest and belly resting against the floor, arms folded and palms open close to the chest. From this starting position, the body will need to be lifted, fully extending the arms and lowering them again to start over, creating a vertical, stable and controlled movement.

Girl performs plank push-ups

Push-ups are used to develop strength in the upper body, mainly in the chest and arms. This exercise is performed by both men and women to strengthen these muscle groups.

The technique for doing the best push-ups

For pushups to be truly effective, and also to avoid back damage, it is important to acquire good technique before doing them. First, you will need to focus on the starting position. Your body should be aligned, with your palms and toes as the only support. Remember to squeeze your abs, as this will protect your spine while running.

The arms should be separated a little, beyond the level of the shoulders but not too much. The feet must also be kept apart, hip-width apart and must be completely stretched.

From this position, stable and safe, you can perform a perfect exercise. Bend your elbows towards your torso and extend your arms until your chest comes off the ground, being held up. This part of the exercise is the most difficult, because it is precisely when all the weight of the body is lifted and held only by the arm muscles.

You will slowly descend towards the ground but without touching it, keeping the whole body in tension. The number of repetitions will vary according to your fitness level. If you are just starting out, you can also help yourself by placing the tips of your knees on the floor.

Instructor explains the best pushups to girl

Main muscles involved

As you have seen, push-ups allow you to perform a very complete movement, which involves all the muscles of the upper body. The main active muscle is the pectoralis major, which receives a powerful stimulus during this exercise. In fact, it is the one who will undoubtedly be trained the most.

Other muscles that work intensely during push-ups are the front triceps and delts, located in the shoulder area. However, there are also others that will intervene automatically, to stabilize the rest of the body during exercise.

When you do push-ups, you will be working with most of the muscles in the core area of ​​the body, known as the “core”. This area performs the stabilization function and is the one that allows you to maintain your posture throughout the execution of the exercise.

An exercise that works more muscle groups

While doing push-ups, all groups of the abs work “silently”. The rectus abdominis muscle, the external oblique abdominals, the internal obliques and the transverse abdominal muscle. The latter helps the spine to remain stable and neutral during movement.

Girl does push-ups in the gym

The gluteus maximus muscle is responsible for keeping the hips locked and together, preventing them from moving forward. The sacrospinal muscle (or erector muscle of the spine) is also stressed and stretched to balance the classic bending posture.

To train more triceps and pectorals, the position of the hands, from which the push comes from, is fundamental . If you want to work more with the central area of ​​the chest, we recommend that you bring your hands close to the sternum. To give more stimulation to the side areas, keep your hands more open. Be careful, however, not to overdo it: you could suffer from it at the shoulder level. Always remember to warm up well, before starting and performing a correct stretching session at the end of the workout.

Thinking of completely excluding all the muscle groups involved in the execution of the push-ups is a contradiction. These muscles, in fact, accompany the exercise and are essential for maintaining posture and balancing efforts. Therefore, worry about doing the best possible push-ups by focusing on the posture and improving its execution.

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button