How to excercise muscles used during push-ups?!
Question: So- I'm horrible at pushups. At most, I can manage about ten pushups, but not very great ones (ie. nose is only about five inches from floor). I'm fairly out of shape, but I'm trying to start a regular excercise pattern.
And to restate my question: what would be a good way to work out the upper-arm muscles/muscles used during pushups, without actually doing push ups? Is it possible?
I've also started doing 5 and 7 pound weights. One thing I do is (not sure about exact name) holding my arms out so forearms are parallel to my sides, and bringing the weights up towards my underarm. Would this be a good way to build the afrementioned muscle group?
Answers: So- I'm horrible at pushups. At most, I can manage about ten pushups, but not very great ones (ie. nose is only about five inches from floor). I'm fairly out of shape, but I'm trying to start a regular excercise pattern.
And to restate my question: what would be a good way to work out the upper-arm muscles/muscles used during pushups, without actually doing push ups? Is it possible?
I've also started doing 5 and 7 pound weights. One thing I do is (not sure about exact name) holding my arms out so forearms are parallel to my sides, and bringing the weights up towards my underarm. Would this be a good way to build the afrementioned muscle group?
First, I'm not sure what you mean when you say "holding my arms out so forearms...." Kinda sounds like you are doing curls for your biceps (front muscles in upper arm). You need to also exercise the back muscles in you upper arm (triceps). Try this: Extend your arms towards the floor and clasp your hands in front of your body, one hand over the other. Begin the exercise by pulling up on one hand while pushing down (resisting) with the other. Pull up/push down until your hands almost touch your chest. Your biceps on the pulling arm/hand are exercised while the triceps on the pushing arm/hand are exercised at the same time. Do 8 -12 repetitions of this. Then, reverse the position of your hands and repeat the exercise. By the way, you can do this exercise while at work and sitting down.
If you don't like push-ups. You can exercise your pectoral muscles (chest) by doing what is called dumbbell presses. You need sufficient weight dumbbells and a bench that is long enough to lay on. Lie on your back with the dumbbells in your hands along the same line as your shoulders; then, push the dumbbells up until your arms are extended. This is basically the same motion as doing push-ups except you are on your back, and you can vary the weight of the dumbbells.
Hope this helps. Keep exercising and good luck to you.
Pushups use the chest just as much as the arms.
Here's what an kinesthesiologist told me once.
For about a week before, don't do any actual pushups but set yourself up like you normally do. Then instead of doing them, just jig up and down a bit for a few minutes. Do this every day and then a week later you'll find that the amount of pushups you can do has increased.
It all has to do with training your muscles. Give it a try, it can't hurt.
Stick with weights and if you really want a really easy way buy elastic rubber bands... I think they are called fitness bands. They are great and there a 3 lvl type bands were the 1st level is thin rubber where u have no ristance, 2nd is a little resistance and 3rd is alot of resistance which is hardest and works more. Keep doing what your doing with weights and start with a certain amount of repitions. Start with 10 reps ( so do what you do 10 times ) then do the 10 reps 3 times...do that for a while until easier then increase the reps and stay with doing it for 3 times. So for instance, 20 reps 3 times. Push are really good so my advice..don't stop. They work biceps,forearms,shoulders and chest. Once the weights are easy increase the weight. As my coach says sometimes...No pain, no game but your not playing a game but just keep doing it and you'll be too strong for anyone. =)
Bench press with dumbells. This was used by Jack Lalanne who holds the worlds record for push-ups - I believe 1033 in less than 60 minutes. He stated to train for the event he used heavy dumbells. You can also just do pushups and you will increase strength just be patient. Also, check out Jacks video at http://www.youtube.com/watch?v=fIVfe-crH...