Bodyweight strength training anatomy : your illustrated guide to strength, power, and definition
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Try your best to maintain tension on the posterior delts because these are often neglected and underdeveloped. YTWL Y position, T position, W position, and L position. From a standing position, bend at the hips past a degree torso angle, maintaining a neutral spine while sitting back and stretching the hamstrings.
Bodyweight strength training anatomy mg
Perform 10 dynamic Y motions by forming a Y with the arms, returning to starting position after each repetition. Switch to 10 T motions with the arms, followed by 10 W motions. Transition into 10 L motions by holding the arms straight out with the elbows bent at 90 degrees and rotating at the shoulder joint so that the forearms move from vertical to the ground to parallel to the ground. Muscles Involved Primary: Lower trapezius, middle trapezius, rotator cuff musculature infraspinatus, teres minor , posterior deltoid Secondary: Hamstrings biceps femoris, semitendinosus, semimembranosus , gluteus maximus Exercise Notes The YTWL is a terrific movement because it strengthens many of the crucial smaller muscles of the shoulder joint that provide stability and support for multijoint movements.
These muscles are not called on much during everyday activity so by activating them during the It is important to keep these muscles healthy. Wall Handstand Push-Up Execution 1. Starting on your hands and knees, place your feet against the wall and walk your way up into a handstand position so that your toes end up against the wall, your body is relatively vertical and in a straight line, and you are facing the wall. Lower the body slowly by bending the elbows until the head reaches the ground. Reverse the movement and raise the body back to starting position. When the set finishes, walk your way down the wall back to your hands and knees.
Muscles Involved Primary: Deltoids, triceps brachii Primary: Deltoids, triceps brachii Secondary: Upper and lower trapezius, serratus anterior Exercise Notes The wall handstand push-up is the most challenging overhead pressing movement because it requires you to lift your entire body weight. This exercise is much more challenging than a typical push-up for two reasons. First, people are stronger in horizontal pressing motions in comparison to vertical pressing motions.
Second, the handstand push-up involves hoisting the entire body weight, whereas push-ups involve only about 70 percent because of the four points of contact with the floor and the angle of the torso. There are several ways to perform this movement—feet against a wall behind the body, feet against a wall in front of the body, a partner holding the legs, or freestanding.
Obviously the freestanding version is the most difficult because of balance requirements. Lifters around the world who desire well-developed pectorals prioritize their workouts by training their chests first each week. While most male exercisers are consumed with building the upper, middle, and lower areas of the pecs to their potential, women tend to be less concerned with chest development. However, a subtle line of muscle traversing the sternum can be quite attractive on a woman, and given that multijoint chest exercises also can serve as great triceps builders, it makes sense for women to incorporate pectoral movements into their routines.
Otherwise, the triceps and front deltoids can take over and rob the pecs of their neural activity.
Chest Muscles The pectoralis major figure 4. The upper region is referred to as the sternoclavicular head because of its attachment to the clavicle, while the lower two regions are sometimes referred to as the sternocostal head because of their attachment at the ribs.
To be even more accurate, researchers have found that the pectorals consist of six functional subdivisions that are recruited uniquely according to their lines of pull. The pectoralis major serves as a transverse adductor of the shoulder used when throwing a ball sidearm , a shoulder adductor used during a cable crossover , and internal rotator of the shoulder used in arm wrestling. Figure 4. The pectoralis minor is a small muscle under the pectoralis major that protracts, downwardly rotates, and depresses the scapula.
It is trained during its stabilizing function during exercises such as dips. The pectoralis minor is often tight, which can alter posture and restrict proper scapular function during overhead pressing movements. Chest Exercises For maximal pectoral development, a variety of chest exercises are warranted because certain exercises are better suited to developing the upper, middle, or lower regions. It may be possible to develop the inner and outer pectoral regions as well; however, research has failed to confirm this.
Many men develop adequate middle and lower pectorals through frequent bench pressing and push-up performance and should focus on upper pectoral development for balanced aesthetics. There are dozens of types of push-ups, and I have included the most effective push-up variations to allow you to achieve your goals.
I distinctly remember when I started performing push-ups. I was 15 years old and could barely manage three sets of six repetitions. A nice fringe benefit of push-up performance is the core stability that comes along with it. The pectorals also are involved in many sport actions. Pushing opponents forward as in American football or sumo wrestling relies heavily on the pecs. Straight punching as in a jab or right cross involves the pecs, as does arced punching such as hooks or uppercuts.
Tennis, volleyball, racquetball, and handball actions involving overhead and swinging motions across the body such as serving, forehand strokes, and spiking, involve the pectorals, as do throwing motions in baseball and American football. A shot-putter and discus thrower require strong and powerful pectorals to heave their implements the maximum distance. Mixed martial arts relies on the pecs for striking, clinching, takedowns, and grappling. Gymnasts and swimmers require strong pectorals for various maneuvers and strokes.
Even track and field athletes train the pecs because a strong upper body can increase speed. Many feel that the requirements of the scapular stabilizers during the movement creates strong and healthy shoulders and safeguards against injury. The push-up is also a military training staple.
Gymnasts are often able to perform a bench press with twice their body weight despite the fact that they never bench press; their extremely strong upper bodies are developed through frequent push-up and dip exercises and gruelling event practice. For optimal sport performance training, explosive pressing exercises are easy to perform through push-up movements that lend themselves to clapping and plyometric repeated explosive movements variations. Push-Up Execution 1.
Place your hands slightly wider than shoulder width and your feet close together on the ground with your body in a straight line from heels to head. With the arms at a degree angle, the hands positioned directly under the elbows, the glutes and abs contracted, and the entire body tight, lower yourself until your chest Reverse the movement and raise your body until your elbows lock out. Muscles Involved Primary: Pectoralis major, triceps brachii, anterior deltoid Secondary: Serratus anterior, trapezius, rectus abdominis Exercise Notes Second to the biceps, the pectoralis major is the muscle men most want to develop, as evidenced by our obsession with push-ups and bench presses.
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Push-ups build upper-body strength and power, which transfers to punching and pushing power. Make this a full-body exercise by engaging the core and keeping the glutes squeezed as tightly as possible throughout the set. Many people sag at the hips, place their elbows too wide, and fail to use a full range of motion. Place your arms at a degree angle from your body abducted position and make sure your forearms and hands are directly under the elbows for maximum shoulder joint health.
Look down to keep the neck in neutral position. Lower all the way and come up all the way for correct performance, which allows you to also strengthen the shoulder stabilizers and keep the shoulders healthy for years to come. Keep the arms tucked and the body straight as you perform the push-up from the knees.
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The wide-width push-up targets the pectoralis muscles differently than the regular push-up. To perform this movement, place the hands higher and wider on the floor compared to the standard version. Elevated Push-Up Safety tip Use very sturdy, well-grounded props for this exercise.
Place your feet on top of a couch, chair, or box and your hands on top of two chairs positioned slightly wider than shoulder-width apart. You also could use objects such as a weight bench and two sturdy boxes. Keeping the body in a straight line and glutes tight, descend until you feel a stretch in Reverse the movement and push your body up until your elbows lock out. Muscles Involved Primary: Pectoralis major, triceps brachii, anterior deltoid Secondary: Serratus anterior, trapezius, rectus abdominis Exercise Notes The elevated push-up is an advanced variation of the push-up, allowing an increased range of motion at the shoulder joint.
This equates to more muscle activation and ultimately more muscle mass. The forearms should remain perpendicular to the floor and the hands placed at a medium width. Torso-Elevated Push-Up Place your hands on top of a sturdy chair or table slightly wider than shoulder width and your feet close together on the ground. Keeping your glutes contracted and your body in a straight line, lower yourself until your chest touches the chair or table.
Muscles Involved Primary: Pectoralis major, triceps brachii, anterior deltoid Secondary: Serratus anterior, trapezius, rectus abdominis Exercise Notes This is a great beginner variation because it allows you to perform the movement with proper core activation and accustoms you to keeping the body long and straight. As you progress, perform the movement from a lower table or chair to bring yourself closer to the ground. The feet-elevated push-up is an advanced pectoral exercise that uses a greater percentage of body weight and changes the angle to make the movement more like an incline press, thereby activating more upper-pectoral musculature.
Side-to-Side Push-Up Descent to left side. Descent to right side.