Push-ups in the rack on the hands without support

Muscular and beautiful hands - this is always attractive to others, but it is not everyone who achieves the desired results. Therefore, the current generation, keen on sports, could not ignore the push-ups in the rack on their hands. This exercise has always surprised young athletes and made them strive for all to great heights. Fortunately, there are several options for training and performing push-ups of this kind, so that everyone can achieve this.

Push-up head down

Push-ups from the floor in the rack on the hands - this exercise, which is often used in training acrobats. It is thanks to such pursuits that there is an excellent opportunity not only to develop their own power capabilities, but also to improve coordination, learn to keep the balance, and also keep the precision of performing at the proper level when changing the posture. Performing push-ups of this type will be able to both acrobats and athletes, keen on martial arts, gymnastics, dances and so on. But, unfortunately, it's not so easy to find a person who already knows how or just at least dares to try push-ups in the bar on his hands. The muscles of such strong men develop rather quickly, therefore such exercises can safely replace even the whole complex.

What muscles are involved

Everyone knows that when doing exercises of this type, the main load is shifted to the hands, because as in an angled position, the whole body weight will fall on the upper part of the trunk. The front and middle bundles of deltoid muscles strain most. Then the load goes to the torso, and after - to the hands.

In addition, it is also worth noting that, in the presence of insufficiently strong shoulders, the other muscles of the top of the trunk will be weak.

During push-ups in the stance on the hands without support, biceps and triceps work well . Therefore, any person who wants to pump his shoulders and strengthen his hands, will be able to achieve good results.

Who needs to perform

Of course, almost every person dreams of becoming the owner of beautiful and strong shoulders. But it is worth noting that for someone such exercises are the basic movement, for example, as in street dances. Therefore, these classes will help the dancers to develop coordination, and also to strengthen the strength training and learn new elements. Consequently, push-ups in the stance on the hands can also interest gymnasts, acrobats and so on.

Exercise will benefit if a person is required to overcome not too much stagnation in the development of their own muscles. High load allows you to quickly get rid of unusual and unpleasant sensations, as well as achieve the desired results.

Quite often, this exercise is carried out only to overcome that stagnation. After all, as already mentioned above, push-ups of this type give a big load and can replace the whole complex of exercises.

Than Exercise Is Dangerous

First of all, in order not to suffer from the exercise, you should have a fairly good vestibular apparatus. Not every body is able to withstand the load, because when you have to spend a long time in a position down your head and strain your hands. The force of attraction, acting constantly, can contribute to sending to the hospital with a fracture at the slightest awkward movement. Injuries to the cervical vertebrae and head are the most common, and if you get them, the desired result will not be achieved, at least in the near future.

To preserve one's own health and achieve new heights, one should find a person who will become a support and support when necessary.

Simplified modification

Athletes who build muscle mass, often perform modified push-ups in a rack on the hands, the benefit of which will also be considerable. This option is simpler, since the support is still there, but compared to the standard push-ups, it is much more complicated. For execution it is necessary to throw your feet on a chair or any other elevation so that the support is only with your toes, and your hands rest on the floor. In this case, the brushes are placed slightly further than the shoulder line, which will help to maintain balance.

Exercises of this type will help prepare for doing push-ups in the rack on your hands (at the wall or without it). They at a sufficient level will prepare the muscles for more intense exercises and quickly show the first results of training.

Advice

Before you start the unusual push-ups, you should learn all the nuances in order to protect yourself from unnecessary injuries.

The simplest tips will help to avoid trouble and achieve the ideal success:

1. The first steps should be push-ups with a gradual increase in the angle of inclination (from 40 degrees).
2. You should learn to control your own body. For this it is necessary to prepare in advance individual muscles, developing them with the help of other exercises.
3. To significantly simplify the task can be standing next person who will support the legs during push-ups upside down.

The technique of push-ups

Real athletes who gave their favorite occupation for many years of their life, dream to perform as much as possible a push-up in the rack on their hands, the technique of which can be of two kinds:

1. Push-ups at an angle of 60-70 degrees for beginners. In this case, the pectoral muscles are most stressed, so the musculature is much better than in the special simulators. This option, of course, is not so difficult, but still professionals ranked it to the category of super-efficient.
2. Full push-ups in the rack on the hands for professionals. Everyone can achieve this level, but this requires regular training and well-developed human qualities: willpower, perseverance, the ability to adjust oneself to reaching new heights. Vertical push-ups make it possible to train deltoid muscles at an accelerated pace and work out the torso.

Phased implementation

As already mentioned, push-ups in the rack on the hands bring incredible benefits, but only if they are properly performed. It is not so easy to bend your head and unravel your arms, as it may seem at first glance. As you know, to strengthen the muscles and develop deltoid muscles - this is not an easy task, so you have to work hard at a high level. Especially good such exercises are suitable for people who have a desire and purpose, but can not use dumbbells or a barbell.

You should consider a step-by-step instruction on which any newcomer will quickly achieve the professional level:

1. Ideal push-ups from the floor. In order to stand up, you must first learn to perform about 40-50 standard push-ups with a straight back position. Only after reaching this vertex can you go to the next step. Otherwise, there is a chance of injury due to weakness and unpreparedness of the muscles.
2. Support against the wall. In the second stage, professional coaches strongly recommend push-ups, while resting with their feet in the wall. Such exercises will be much more difficult than the previous version, and, consequently, will give more effect. You can overcome this level in just a couple of weeks, that is, when you bend and unbend your hands in this position it will be easy, performing 20-30 times, then you can go further.
3. Crossbeam or bars. This stage may seem superfluous at first glance, but in reality it is not. Taking into account that in push-ups on the uneven bars or pull-ups on the crossbar, more stress passes to the hands, then in vertical push-ups the skills obtained will necessarily appear.
4. Vertical bench press. After overcoming all previous steps, you can try to stand on your hands and at least once bend and straighten your arms. Initially it will be very difficult, but in 2-3 days it will be possible to perform a full-fledged push-up, standing on your hands. It is done in the same way as a normal press - flexing and extending the arms, but the body of the body must always be straight and tense at all times.