Push-ups - The Universal Calisthenic Exercise
The first thing anyone thinks about when the subject of calisthenics is brought up is push-ups. They're like the fundamental building block all other calisthenics have been predicated upon.
Push-ups have been around since the invention of the word "calisthenics" and have helped build more bodies than whole milk and protein powder combined. You would think, after a while, push-ups would go out of style and be lost in the annals of athleticism, but they're not. They're right up there with all the other basic movements and still at the head of the class.
If you're looking for interesting Pull-Up movements to add to you routine, check out our article on the best variations. There are a lot of pull-up bars available online, and we narrowed down the top 5.
The Important of Push-Ups in Calisthenics
Beginners, intermediates, and masters of calisthenics all know how important the push-up is to overall conditioning and strength. Calisthenics exercises use the body's weight as a resistant force that is controlled to build muscle mass and endurance. Push-ups are a valuable tool in any calisthenics regimen because every muscle in the body is used to accomplish the exercise. Arms, back, core, legs, and even the fingers and toes get a workout that's hard to beat for simplicity or effect. No matter what type of push-up is being employed, the effects on each muscle group can be dramatic and fast.
What Muscles do Push-ups train?
Everybody knows push-ups are the first step toward acquiring better upper-body muscle tone and strength. Little kids start doing them at almost the same time as they learn how to walk. Bodybuilders understand how defining push-ups can be for chest, back, arm, and core muscle groups. Anyone considering calisthenics as their main exercise regimen will include push-ups in their workout. The muscle groups that respond to push-ups include:
The first and most-affected muscle the push-up condition is the Bicep. The upper arm combination of Biceps and Triceps control movement assisted by the forearms.
The little brother to the Biceps, the Tricep muscle on the back of the arm acts as a supporting player to the Biceps when performing push-ups. Triceps help maintai balance while providing 30% of the muscle power needed to lower and raise the body.
The forearms, also known as the flexor and extensor muscles, do all the work when the body is being lowered down. This muscle group develops quickly after regular exercise due to the size of the muscle mass compared to the amount of weight it carries.
Everyone likes big biceps and defined triceps, but the first and most important focus is the Pectoral muscles. A broad chest is a clear demonstration of a healthy body and the very definition of good health. Pectoral muscle development and definition improve the foundation for enhanced oxygenation by strengthening the muscles surrounding the rib cage.
The large, triangular muscle that stretches across the shoulders and halfway down the back gets a serious workout doing push-ups. It is engaged in both the dropping action as well as the lifting movement.
The muscle groups on each side of the body help control body position as well as support many attaching muscles. Like a broad chest, a broad back starts with the "lats".
The muscles that cover each shoulder benefit from push-ups like no other. They carry the body's weight both up and down in the push-up as well as control the body's position. Broad shoulders start with bigger Deltoids.
The smaller muscles that work together with the Trapezius muscle, the Rhomboids disperse resistance across the neck and back reducing muscle stress.
The human head is supported and controlled by many different muscle groups that push-ups help develop and condition. Poor posture, neck pronation, shoulder fatigue, and other common maladies can be corrected by doing push-ups.
Push-Up Variations for Working Different Muscle Groups
The evolution of the simple push-up has taken place with the introduction of free weights as well as the invention of weight machines. The standard push-up can be easily modified to accomplish many focused exercises that benefit specific muscles. The new versions include added resistance movements as well as using external equipment to improve conditioning and strength. Those new twists include:
Clap Push-Up: The first and easiest modification to the traditional push-up is to explode upward at the top of the movement and clap hands before re-establishing the position for the next movement.
Pike Push-Up: Like a diver performing a pike dive, the butt is raised to change from a flat position to a pike position. This increases the amount of weight being carried by the arms and places greater resistance on all the muscle groups.
Decline Push-Up: Placing the feet on a bench or chair is another variation on push-ups. Like the pike push-up, additional resistance is created by elevating the feet but the body is kept straight and flat.
Knuckle Push-Up: Rather than placing the hands flat on the floor, the hands are clenched and knuckles are used to support the body. This exercise helps strengthen the wrist and forearm and helps to prevent carpal tunnel syndrome.
Weighted Push-Up: The idea here is to place additional weight on the back to increase resistance. Free weights can be placed on the upper body increasing overtime to develop greater muscle strength, conditioning, and definition.
Diamond Push-Up: Putting the hands next to each other makes the push-up more difficult because balance becomes an important factor. Muscle control is accentuated and wrist strength is increased with this exercise variant.
Alternate One-Arm Push-Up: Arm strength and endurance are enhanced with this movement added to the basic push-up. The movement involves lifting one arm off the floor and extending it vertically before returning it to the floor. Alternating arms after each push-up helps with muscle control and balance.
Close Grip Push-Up: Maintaining a flat, straight body while lowering and raising the body with the elbows kept close inboard makes this push-up a real test of strength. The triceps and lower arms get a lot of attention from this restricted movement.
Slow Motion Push-Up: The name says it all for this style of push-up where the body is lowered and raised very slowly. Not only does the impact on the arms increase geometrically, but so does arm strength, conditioning, and muscle definition.
5 More Advanced Push-Up Variations
The internet is chuck full of videos and photos of calisthenics practitioners performing extreme routines. Caution should be exercised when it comes to performing some of the more extreme movements. A complete understanding of the movement, as well as the body's condition and capabilities, must be taken into account. With that warning, let's talk about some wild stuff calisthenics lovers engage in:
We've all seen (and probably envied) a buff athlete doing one-arm push-ups and wondered how they did it. It takes great strength, perfect balance, and a desire to do what few can do in calisthenic exercising.
One-Legged Push-Up: Not as difficult as the One-arm push-up, the One-legged push-up requires balance and helps to strengthen the lats and the obliques.
Board Push-Up: Doing a push-up while gripping an unstable board makes the whole experience extremely challenging. Not only do you have to raise and lower your body but you also have to control the sway and tilt of the board as well.
Kettlebell Push-Up: Gripping a pair of kettlebells while balancing carefully above them, the exercise involves the same movement as a "T" push-up but the arm lifts a weight in the air. Balance is critical in this movement and caution should be exercised to ensure safe execution of movement.
Fingertip Push-Up: It might not seem like a big deal but doing push-ups on your fingertips isn't easy. This type of exercise strengthens and conditions the wrist and hand muscles reducing pain from carpal tunnel syndrome.
Proper Form Makes All the Difference
It's been said over and over again but never diminishes in importance - position is everything! Placing the body into the proper position for calisthenics sounds like a logical thing everyone would do, but not everyone does it. Bodyweight resistance training involves specific movements aimed at conditioning specific muscle groups. Performing a movement incorrectly or maintaining an improper body position while performing calisthenics can cause injuries as well as diminish the effect the exercise is intended to produce. Careful practice not only enhances the body's response to a calisthenic workout but it also increases the level of enjoyment felt while working out.
Don't Be Afraid To Get Help
Starting a new calisthenics program can be a little daunting and confusing. Even intermediate and veteran calisthenics practitioners can use a little updating and upgrading with new exercise routines, techniques, and equipment now and then. There are great resources available online for those looking to get started, or progress towards advanced calisthenics.
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