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Push-up alternatives with the same muscles




Pushups are a staple for fitness. Sure, they look like a pretty basic move – but anyone who's been trying to find the last one knows that push-ups are a humbling move, regardless of their ability. Whether you love or hate them, you can not deny that they train almost every muscle we have: the chest and triceps – for starters – while they take the lower back, legs, remains, lats, shoulders and core , [19659002] The good news is that if you prefer to clean your toilet bowl rather than drop it and give it to us 1

0, studies show that there are many other movements that you can use to build these muscles.

"Push-ups can be very different A challenge, as the strength and flexibility of the upper body is often a weak point," says Lacee Lazoff, coach at Performix House. "Be patient! Strengthening your muscles takes time, and being able to do a push-up with the right shape requires practice and repetition, trying out alternative movements to build the power needed to complete a push-up 'is a great option.'

Here Lazoff offers five moves for the pushups. Summarize them for a complete workout (Lazoff suggests performing 10 repetitions for 6 rounds each, until the recovery has recovered – up to 2 minutes – between them). Do it twice a week for five weeks and you may be ready to do a lot of real pushups with a lot less "ugh".

One note: The repeating scheme is designed for heavier weights. The repetitions should be challenging, but you should be able to do all the repetitions in each sentence without mistakes.

. 1 Overhead Press

In each hand, hold a dumbbell, wrists facing each other, and dumbbells with shoulders at the same height. Keep knees soft and close to the core. Push the weights up and concentrate on fully stretching the arms before lowering the weights (with control) for a repetition on your shoulders.

. 2 Dumbbell bench press

Start lying on a bench. Hold the dumbbells on the outside of your shoulders with your palms to your waist. Push the dumbbells up so that they are directly above the chest. Slowly let it down for a repeat.

. 3 TRX Chest Fly

Point shoulder-wide away from anchor. Grasp the handles with an overhand grip and extend your arms at shoulder height in front of you. Lean forward, so that your body has a diagonal. With the control, stretch your arms to a "T" (but keep your elbows slightly bent) as you lower the chest closer to the floor – here, seriously activate these pectoral muscles. Invert the movement to return for a repeat.

. 4 Heavy Med Ball Push

Stand about two feet away from a wall in a staggered posture, with your left foot slightly square in front of your right foot and hips. Hold a 10 to 14 pound medicine ball to your chest. As you prop yourself up through the core, push the ball forward toward the wall with force, so that it jumps back to your hands at shoulder height for a repetition.

. 5 Modified Push-Up

Oh, come on – it's technically not a standard push-up, so do not talk about it! As with a normal push-up, the modified push-up is done on the hands and knees. Start in one position on the table and take one more step forward with your hands to form a straight line from the shoulders to the knees. Sit in a deckchair with your feet off the ground while the deckchair goes down. This takes a lot of work away from the abdominals and legs, making it a great way to train your shoulders and chest for real training. Press Back to start a repeat.

Emily Abbate is a freelance author, certified fitness trainer and host of the Podcast Hurdle. Follow her on Instagram.


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