Many athletes are interested in whether shoulder push-ups can help build effective muscle relief. And is it possible, with the help of different variations of this exercise, to achieve the desired result, without additional power loads in the gym.
In this article, we will analyze in detail the topic of push-ups on the shoulders from the floor, answers to the above questions, and also give useful recommendations for rapid muscle growth.
Is it possible to build shoulders if you do a lot of push-ups?
First of all, we must understand the anatomy and structure of this exercise. You should know that the triceps and pectoral muscles receive the main load during push-ups. If you do the exercise incorrectly (spread your elbows too far, bend in the lower back, do not go low enough), then only the chest.
To build up a uniform and high-quality relief, you need to pump the front delta beams, middle and rear. There will be no problems with the first two. But push-ups on the rear deltas spoil the whole picture, since they affect it only slightly, which is not enough for an effective load. Why is this happening?
If we speak in the language of trainers, the middle delta "steals" the load from the back one, since they both have the same task - to pull the muscle in the right direction. Physically, a person cannot in any way "turn off" the work of the middle delta in order to fully use the back. So it turns out that push-ups for pumping the shoulders do not allow to work out all the muscles of the upper shoulder girdle.
The back beams are effectively pumped only with a barbell and dumbbells. Therefore, the answer to the question "is it possible to pump up the shoulders with push-ups from the floor" will be negative. Yes, you will increase your endurance, improve your relief, strengthen your muscles. But work them out, alas, it is incomplete. Accept that you cannot do without a complex with weights (only weight gives the necessary load for muscle growth).
However, push-ups on the shoulders without equipment can be quite practiced in addition to basic strength training for all muscle groups. We will tell you how to pump up your shoulders with push-ups from the floor, giving the most effective variations for this purpose.
Types of exercises for the growth of the shoulder muscles
So, what kind of push-ups shake the shoulders, let's list them, and also quickly go over the technique. First, the main points:
- Never omit a workout;
- Watch your breathing - doing push-ups, inhale on the descent, exhale on the rise;
- Never exercise if you feel unwell;
- Observe the correct posture and carefully follow the technique. Otherwise, the benefits of your efforts will be no more than if you just stir the sugar in a mug of tea with a spoon.
Classic
If you're looking for how to build shoulders with push-ups, don't forget the ageless classics.
- Take an emphasis lying on outstretched arms, located shoulder-width apart. Spread your legs slightly. The body should be straight, without back bends and protruding buttocks;
- Push up rhythmically, trying to touch the floor with your chest and returning up to outstretched arms. Do not spread your elbows too wide;
- Do at least 3 sets of 15 reps.
Diamond hand setting
How to do push-ups for your shoulders to engage as many target muscles as possible? Of course, practice different variations of the exercise. Diamond push-ups are considered one of the most effective for triceps. They are performed in the same way as the classic ones, but the hands on the floor are placed as close to each other as possible, forming the outlines of a diamond with the thumbs and forefingers. In the process, it is important not to spread your elbows to the sides, keeping them along the body.
Vertical
This type of push-up for wide shoulders is rarely practiced by men, the reason is its complexity. In an accessible language, you will have to push upside down from a vertical stand from the wall.
- Starting position - handstand, feet touching the support for balance;
- Lower yourself down by bending your elbows to a 90 ° angle. In this version, the elbows can and should be spread apart;
- Climb up, straightening your arms;
- Enough 3 approaches 10 times.
Semi-vertical
This is a lightweight version of the previous push-up to shoulder width, it is performed from a support that allows you to set the body at an angle of at least 50 °.
- Find a bench up to the buttocks or higher;
- Starting position - legs on a support, hands on the floor, body straight;
- Do push-ups, bending your elbows to a right angle, spreading them apart.
Reverse view, from the support
- Stand with your back to the support, put your palms on it from behind;
- You can bend your knees slightly, but if you want to make it harder for yourself, keep your legs straight, resting on your heels;
- Start pushing up, taking your elbows straight back, to a right angle;
- Return to the starting position and lower yourself again.
- Throughout the entire approach (at least 15 repetitions), the body is held in weight.
Is it possible to somehow accelerate muscle growth?
Concluding the publication on the topic "how to pump up your shoulders with push-ups", we will give some practical tips to speed up the result:
- Don't neglect strength training. Push-ups mean exercise with your own weight. It is impossible to build muscle relief without burdening;
- Visit the gym at least 2 times a week - exercise with a barbell, dumbbells, on simulators;
- Consult experienced trainers to help you design an effective target muscle training program;
- Eat a sports diet rich in proteins, minerals and vitamins;
- Find quality sports nutrition for yourself.
So, we have found out that push-ups on the shoulders alone are not able to replace a full-fledged train in the gym. However, they are very effective as an additional load that will increase the athlete's endurance, strength and muscle elasticity. And without these factors, not a single lesson will be efficient and effective.
