New blog post and today we will discuss the pump et how to succeed like a real pro !
The pumps. Symbolic exercise, even universal.
Everyone knows what it is. And the least we can say is that we often see different people doing them in different ways. Ready for a successful push-up?
And in this article, we are going to dissect this famous pump and give you the best recipe. Let's quickly see the minimum warm-up to do beforehand before reviewing theperfect execution of the floor pumpand let's finish by seeing how we can alter its level of difficulty, either to make it easier and strengthen to get your first real pump, or, on the contrary, for progress to more difficult variations.
Warm up before tackling it!
First of all, the specific warm-up to do push-ups. The only real critical point here is probably the wrists. Do not hesitate to heat them sufficiently before, for example with some mobility movements on the ground. Then a few pinwheels or shoulder dislocations will never hurt. And finally, if the push-up is still a difficult exercise for you, you can do a few reps of a simpler variation to finish preparing your body for what will happen next.
Let us now look at the execution in detail and in pictures of what is the perfect floor pump.
The perfect positioning for a successful pump
We will start with the most important: initial positioning.
First of all, the hands that you want to place, the fingers slightly apart forward, shoulder-width or barely wider. Since we are going to push with the palm, but also the fingers, we want to have the shoulders directly above the center of the hand, where we are going to put the weight, which means not having the arms perpendicular to the ground, but to be slightly leaning forward.
Then, very important, the shoulders in which we don't want to fall, on the contrary, we will want to push them forward as much as possible, then down.
You can also turn your arms so that the inside of your elbows are facing forward, and you can stretch them out 99%, which is one way of saying you want to. always have a slight contraction in the arms. So, that you are using your muscles to support yourself, not that you are resting on your joints.
Equally important is the rest of the body. Concretely, it must be straight and contracted from the shoulders to the heels. To do this, you will do a retro version of the pelvis, which will prevent the lower back from widening or falling. And it will also allow to better voluntarily contract the abs and glutes. There are only the legs left that you will tighten, stretch out and also contract, while holding firmly on your tiptoes.
There you go, you find yourself in a solid core position, with almost every muscle in your body engaged, ready to put on your pushups and pull them off.
The pump itself: What movement to perform?
We go down until the pecs lightly touch the ground, then we go back to the top until we reach out, almost entirely. We use our muscles to stay in control for 100% of each repetition, we don't let ourselves down on our own. At the top of the movement, the upper back should form an arc, as the shoulder blades are pushed out. During the descent on the other hand, they will come closer in the middle of the back before turning each on their side again.
This is more important than it looks, and it avoids a fairly common mistake of constantly sticking with your upper back hollowed out. Otherwise, for the rest of the body, nothing changes, it must stay straight from start to finish, like a bar that cannot bend or break. So pay attention to the hips. The head remains neutral. We don't force it down.
Last small important point: As with any exercise, on inhale during the descent and exhale when pushing against gravity.
First, if you are still having trouble with your first perfect push-up, the best method is to do incline push-ups where you will elevate your hands to a surface higher than your feet.
This way you will find the right incline for your level and you can gradually reduce it to the ground.
Another very effective and useful method, especially if you don't have a lot of tilt options, is to do negative pumps, or just focus on slow down the descent by maintaining a good body position before going up as far as you can and starting again.
It's a great way to learn any exercise in general.
Finally, you can also make knee pumps, but in this case, be careful, because we too often tend to bend at the hips when we start, while the important points of execution should be the same as for the normal pump.
Now, when the classic push-up becomes too easy for you, if you want to continue to gain strength and muscle as well as endurance, you will have to make the exercise more complicated.
There are several ways to do this, just play with the incline, raising your feet this time, but be careful that your shoulders are not the only ones working!
In addition, you can do deeper and deeper push-ups using Push Up Handles or much more unstable if you do them on Gymnastic Rings , also us. offer round pump handles ou ergonomic, these are also great options to consider if floor push-ups tend to hurt your wrists.
Finally, you can aim for the version one-armed, making the pump more and more one-sided.
If you liked this article and taught you a few things, especially how to do your push-ups, don't hesitate to share or comment it, also if you have a question or want to share your progress with us.
To see the video on this: click here.
In the meantime, work hard and take care of yourself!
See you soon,