Why do you need to do push-ups?
Push-ups are a basic but extremely effective exercise to train upper body strength. However, after a period of practice, many people experience a state of "standing still" when the number of repetitions does not increase. The reason is that the muscles have adapted to the familiar level of exercise.
Dr. Brad Schoenfeld - an athletic science expert at Lehman College, New York (USA) - explained in the Journal of Strength and Conditioning Research: "When muscles are no longer challenged, they stop developing. To continue to improve, you have to change your exercises or increase the difficulty."
That is when the anti-push-up variants are effective. The following three suggested exercises help put more pressure on the shoulders, chest, back and core muscles, forcing the body to adapt and develop more strongly.
Pike Push up and Negative Push up: Focus on the shoulders and distraction power
Pike Push up is a variation that targets the upper shoulders and chest. In a plank position, lift your hips high so that your body forms an inverted V shape. Then, lower your head to the floor and push it back up. This move simulates the front of the banana planting pose, forcing the shoulders to bear more weight, thereby improving the pushing power.
Negative Push up focuses on the lower body phase. Instead of a full push-up, just lower it slowly for 3 - 5 seconds, then kneel to return to the starting position.
Research published in Frontiers in Physiology shows that focusing on the deviation phase helps muscles develop and increase strength faster, because they suffer a greater load when lowered than when lifted.
Superman Hold: Building a foundation for underlying strength
Push-ups not only require the shoulders and chest but also the lower back and core muscles to be strong to keep the body in line. If your lower back is weak, you are more likely to have hamstrings, reducing the effectiveness of exercise and increasing the risk of injury.
Superman Hold is a simple but effective exercise to strengthen the rear muscle chain. Lie on your stomach, stretch your arms and legs, then lift your arms, chest and legs off the floor, holding for a few seconds before lowering them. This move tightens your lower back, buttocks, and hamstrings, improving your push-ups to be more precise and safer.
A strong lower back will provide a solid foundation for all push-up variants, Dr. Schoenfeld emphasizes. It ensures correct technique, reduces risk of injury and improves training efficiency".
Combining three variants to make a breakthrough
By including Pike Push up, Negative Push up, and Superman Hold in your workout schedule, you will not only overcome stagnation but also build comprehensive strength for your shoulders, chest, back, and core muscles. This is an important step to help you go further in your workout journey, from basic movements to endurance and peak strength.
