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- Although they are a complete and effective whole-body exercise, pumps can be difficult to control.
- There are many simple ways to modify a thrust for those looking to gain strength, manage their discomfort or try advanced moves.
- INSIDER spoke with a coach, a fitness expert, and a physiotherapist about some of the ways people with different abilities can modify traction.
- Visit the INSIDER homepage for more.
Although they are one of the most popular strength building exercises on the market, it is sometimes difficult to master the perfect uplift.
Fortunately, whether you 're looking to gain strength, challenge yourself or overcome a bit of discomfort, there are many simple ways to adjust a push.
Here's how you can change your pumps, according to experts.
Before modifying a push-up, make sure to master the correct form
"Proper form and configuration is the key, no matter which variant you choose," said Chelsea Ax, DC, CSCS and fitness expert for Ancient Nutrition and DrAxe.com. "Keep the heels stacked directly on the toes and shoulders directly on the hands."
She also said that your neck should "stay neutral", which means you should not hold your chin against your chest. Instead, look directly at the floor in front of you.
"Engage your quads and your glutes and pull your navel towards the spine," she added. "There should be no movement in the body of this position except in the elbows once the movement has started.The elbows bend and stay bent in the body when you lower yourself and lie down to lift your body . "
For all types of pumps, she wants to keep your spine neutral so that your body appears as a straight line when you look in the mirror.
"Do not forget that the pumps are meant to be a full body movement," said iFit trainer, Mecayla Froerer. "If you notice that the top of your body is leading the uplift, remember to engage your heart and let your whole body go down as one." You should not lower your body hard or get up, Froerer added.
If you want to develop your strength, try standing up against a wall.
"It's a good way to start if you're a beginner in a push or if you have not done it in a while," said Dr. Jasmine Marcus, a physiotherapist. Ax noted that wall pumps are excellent for those looking to strengthen their strength while reducing tension on their wrists and elbows.
Mr Froerer also said that there was "a significant change for" people who are looking for a less intense version of a traditional push, including the elderly, pregnant people and people with reduced mobility ".
To try this change, Ax stated that you should place your hands shoulder-width on the wall and back slowly while keeping your heart tight and engaged. Froerer said your toes should be pointed straight and she recommends you start by standing about a foot from the wall. Then, participate in the exercise in the same way as a standard push-up.
Ax also noted that the further we get from the wall, the harder it will be to push-up.
Try to pump on your knees as you progress
"Tractions on the knees are a variation that can be done when you can not fully support your own weight or want to perform more repetitions," said Ax. According to Froerer, it is also a moderate version of a standard pump intended for people who work on their main force, who are trying to strengthen the strength of their upper body or who do not have the strength of their upper body. have not worked for a while.
"To play, kneel on the floor and walk your hands until your body is in a straight line from your knees to your head.Place your hands directly under your shoulders," Ax said. "Keep your feet uncrossed and neutral behind you to keep your pelvis neutral, engage your core and only bend your elbows, holding them in your body to lower them to the ground, and extend them to complete the repetition."
You can also try sloping tractions, a modification that involves resting your hands on a solid, elevated surface, such as a bench or table.
"Inclined uplifts are a great way to engage more muscles in the lower chest and back," Ax said. "It can be a good option when trying to limit tension on the shoulders and elbows." Froerer also told INSIDER that this variation is a great starting point if you have been exercising for some time or want to work on increasing the strength of your upper body.
Froerer said that to make this move, you will begin by placing your hands slightly wider than shoulder width on the raised surface (such as a bench, chair or table). She said that you would like to place your feet about the width of the hips.
"Stand upright against your bench / chair / table with your body in a straight line while maintaining a neutral spine while looking about one foot in front of your fingers, bend your elbows while holding them close to the torso," says -she. Explain.
Table pumps can be an excellent choice for those who can not bear their weight yet, said Ax
"To play, place your hands on the floor directly under your shoulders, then kneel down so that your knees are on the floor directly under your hips and your body forms a" table ", said Ax at INSIDER. [your] core and bend your elbows only to get closer to the ground. Straighten them to complete a rehearsal. "
Use a rug or soft blocks if you need wrist and hand support.
If you're ready to try a traditional push-up but you need a little more support, you can place your hands on a mat or soft yoga blocks, the experts advised. "Using a soft hand mat during pumps can help relieve wrist pain," Ax told INSIDER.
"To play, place your hands on a soft carpet, shoulder width and directly under your shoulders.Roll your feet until your body is in a straight line.Keep your heart well engaged not to dive into your lower back and bend your elbows to lower your body to the mat, keep your elbows in your sides and straighten them again to finish the rehearsal, "she added.
Read more: The most effective full body workout you can do, according to the most famous personal trainer of Instagram
There are some modifications for people suffering from discomfort or wrist pain.
If you feel that you are stretching your wrists, Marcus says that she recommends you try grabbing the dumbbells while you make a push.
Ax added that stretching the wrists before performing pumps can help relieve wrist pain. She also said that you might want to try to change the position of your hands.
"Pumps can be punched instead of an open hand or hands slightly turned outward to ease some tension," she told INSIDER. "To play, start in the full board position, with the hands directly under the shoulders and the engaged core." To vary the fist, place a fist on each hand and place the "striking surface" of your hand on the ground, so that your wrist completely neutral. "
"To perform the version with your hands open and turned, rotate your hands to the outside of 15 degrees, keeping them directly under your shoulders," said Ax. "Once you are ready, engage your heart and bend only at your elbows, holding it in your body, extend your elbows to finish a rehearsal."
There is a simple way to modify your pumps to relieve your discomfort in the shoulder.
Marcus suggested a simple adjustment: reduce the number of people who lower the body while you work to strengthen the strength of your shoulders.
Try to lift your feet on a bench, chair, or solid step to change the part of your body that you are targeting.
Shrugging is another big change, said Ax, noting that it could "target the upper chest and shoulders further". She said that the more you lift your feet, the more targeted your shoulders will be.
"To perform, place your feet on a raised surface: a step, a bench, a chair, etc. and walk your hands so that they are directly stacked under your shoulders and engage your heart so that that your body is in a straight line, "she told INSIDER. "Keep the bottom of your body so as not to sag in the lower back, bend your elbows to bring your upper body closer to the ground, then go back up."
You can try pushing one leg to test your strength and stability.
"Starting with your body in a high plank position, place your hands and feet shoulder-width apart," said Froerer. "Before you go down, lift one leg off the floor and engage yourself."
"While looking at about one foot in front of your fingers, slowly lower your body with your elbows at a 45-degree angle to your torso," she told INSIDER. "Once you've reached half your repetitions, change your leg so you can test your stability and strength."
Doing isometric pumps is another great way to strengthen your strength.
To perform an isometric push-up, you will want to do a traditional push-up, but instead of lowering and lifting your body immediately, you will keep your body at its lowest point for three to five seconds. Then you'll put your body back up and hold it for another three to five seconds, Froerer said.
Spider-Man Pumps Can Help Engage Your Oblique Muscles
Froerer also said he loved Spider-Man pumps because they are "a great way to engage your slants" and can add a challenge to the stability of your workout.
To make this move, you will start in the traditional push-up style, but "by stooping slowly, bend one of your knees and place it close to the body. Push back into the starting position. position while bringing your leg back to its starting point. Change your knee at the next rehearsal. "
Plyometric pumps allow you to accelerate your heart rate
If you want to mix cardio movements with movements of strength, look no further than the plyometric push-up, which begins in the traditional form of push-up, but ends with a twist.
"In one explosive move, you'll come back while moving your hands away from the ground," Froerer said. "This advanced push-up variant is aimed at those who are looking for a way to incorporate power training with strength into their fitness program."
Other accessories can also be used to change the intensity of a push-up
Each expert suggested that you can also place your hands on a Bosu ball (a partially inflated, dome-shaped training device, commonly used for balance exercises) during a push. Marcus said that the "unstable" surface of a Bosu bullet can make traction more difficult.
Ax said you might want to try using a medicinal balloon (a balloon ball commonly used for bodybuilding exercises) or two to help change the intensity of a normal push.
To make a push with a medicine ball, keep one hand on the ground and the other on the ball. Your body should be in a plank position, says Ax.
"Both hands should always stay directly under the shoulders Engage the core and bend only the elbows, then stretch out.You can alternate the hand of the ball under each repetition or change it with each game, but do not forget not to keep it equal, "she explained.
"You can also use two medicinal balloons during your pumps," she added. "The configuration for the uprising is exactly the same, with the exception of a medicine balloon that is placed under each hand.This is a very advanced movement that allows you to test stability and strength. "
If you have access, gym rings can also help you improve your stability.
"Gymnastic rings are a great tool to control your push-up shape and increase the intensity of exercise," said Ax. "It will not only be a full-body exercise, but also a challenge to stability."
"First of all, adjust the height of the rings, the higher the rings, the easier it is, grab the rings and set your feet back so your body is in a straight line," she told INSIDER. "Engage your heart and bend only your elbows, keeping them well in your body, once lowered, straighten them to complete the repetition."
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