Pumping: 4 types of push-ups to work your arms and chest. Effective exercises with an emphasis on different muscle groups.
This workout includes several types of push-ups that will perfectly pump up the chest muscles, triceps, shoulders and serratus anterior muscle.
How to perform the workout
First, do a little warm-up: circular movements in your shoulders, elbows and wrists. Then proceed to the exercises:
- Plus push-ups with pelvic lift – 12 reps.
- Diamond push-ups – 10 reps.
- Eccentric push-ups – 6 reps.
- Indian push-ups – 8 reps.
Perform the exercises one after another, resting 60–90 seconds between them. Do three rounds.
You can also increase or decrease the number of repetitions based on how you feel.
How to do exercises
Plus Push-Ups with Pelvic Lift
Get into a push-up position. Imagine that you are trying to push the floor with your palms, and round your upper back as much as possible, spreading your shoulder blades. Then push your pelvis up, straighten your arms and legs completely, so that your body resembles an inverted V. This position is called the downward-facing dog pose in yoga . Hold it for a few seconds.
Return to the push-up position, pull your shoulder blades together and pull your chest toward the floor. Then repeat the exercise from the beginning: round back, downward dog pose, push-up position with shoulder blades together.
Diamond push-ups
Be in a push-up position, place your palms close together, and join your thumbs and index fingers so that there is a diamond-shaped space between them. Tighten your abs and glutes.
Perform push-ups in this position. Make sure that your body remains rigid and that your lower back does not sag.
Eccentric push-ups
Get into a push-up position, place your palms shoulder-width apart, tighten your abs and tilt your pelvis back so that your lower back does not arch.
Slowly lower yourself into a push-up, keeping your body straight. Try to stretch this phase for 3 seconds. Then quickly lift yourself up and slowly lower yourself back down.
Indian push ups
Get into a push-up position, then lift your pelvis up and back and come into a downward facing dog pose – this is the starting position. Bend your elbows and lower yourself into a diagonal push-up. Imagine that a rope has been stretched over your body and you need to crawl under it.
Lift your chest and shoulders up, then push your pelvis back and return to the starting position. Start again.
Write how you found the workout. Did you manage to load your arms and chest?
KEEP TRAINING
Pumping: A two-movement complex for a full-body workout
A Pumping: 3 combinations of movements for flexibility and strength
