PUSH-UPS WITH THE EXPANDER

introduction

Like the training of the arm muscles, the training of the chest muscles essentially does not have any health-promoting aspects. Male athletes in particular hope that such training will give them well-developed chest muscles. The push-ups have long been one of the best-known and most popular exercises for strength training at home. By using an expander, additional resistance can be generated, which complicates the sequence of movements and thus creates stronger training stimuli.

Motion description

The athlete is in the starting position in a push-up position. The fingertips point forward. The body is in full extension, the gaze is directed towards the ground. The elbow joints are pushed through. The expander is wrapped around the wrists and guided behind the body so that there is increased resistance during the contraction phase. When performing the movement, the body remains in a stretched position throughout. The number of repetitions varies depending on the tension of the expander and level of ability. For targeted muscle building, however, the number of repetitions should not be more than five to a maximum of eight.

application areas

Health sport

In health sports, the intensity is kept lower, the number of repetitions is between 15 and 20. The resistance is relatively low, but since the goal here is not only strength endurance but also muscle building, the resistance should at least be chosen so that no more after the last repetition is possible. The goal is to maintain or regain health.

fitness

In the area of fitness, the number of repetitions is between 12 and 15 repetitions with a high training volume (many exercises in the training plan). The aim is to maintain physical health and general fitness. Due to the short pause length, the fitness athlete can do many exercises with relatively little expenditure of time. The length of the break is between 45 seconds and one minute in the fitness area. In addition to strength training exercises, endurance performance is also integrated into the training plan in the area of fitness.

Bodybuilding

In the bodybuilding sport, the focus is on pure muscle building. The resistance is chosen high enough that the intensity (number of repetitions) is between 5 and 8 repetitions per set. Due to the increased stress in this training, the length of the break must be sufficient. Breaks between 2 and 3 minutes should be included in this training program.