Push-up supports and exercises for the abs, chest and triceps

Stops Kettler ( 9 votes, average: 5.00 out of 5)

All athletes try to make their training more effective. But even doing it at home is quite possible. Regular push-up supports can help you with this. The stops will not take up much space, and thanks to the stops you can do a variety of exercises and will partially replace doing pull-ups on the horizontal bar.

Push-up supports

We purchase for home use

If you decide to buy such a simulator for yourself, then you should pay attention to many things, even to the little things. The main thing is to choose a high-quality device, check all fastenings and unevenness. It is necessary that the exercise machine stands level on the floor, its handles do not slip or fly off the metal fasteners.

All rubber surfaces must be smooth, elastic and as strong as possible. The rubber on them is usually thick and hard, more like plastic. Before purchasing, it is advisable to familiarize yourself with the individual characteristics of the product and read the instructions. When choosing a simulator for yourself, you should choose the option that best suits your parameters.

You can purchase sporting goods of this type at the Sportsmaster store. This store has long been popular with many. He works only with trusted suppliers and represents well-known brands, so the percentage of low-quality products is very low. It is worth noting: the store provides a guarantee for all its products, which will once again protect you.

Read also: Why are you giving birth to children in this AD?

Criterias of choice

In order for sports equipment to last for a long period, it is important to choose the right one. It is recommended to pay attention to the following criteria:

• The material from which objects are made. Preference should be given to metal. Metal construction has a longer service life. When choosing plastic, preference should be given to high-quality material. Flimsy plastic will not perform all its functions and will quickly become unusable.
• The presence of a treated handle - most often a layer of rubber or foam rubber is used for processing. The rubber will last longer. Foam rubber tends to wear out quickly.
• Availability of rubber backing. This feature allows you to avoid scratches and damage to the floor covering.

It is also important to select the correct weight of sports equipment. If in the future the racks will be regularly moved, preference should be given to lightweight models that you can always take with you.

Varieties of push-ups

The exercise can be performed in different ways. To use a certain muscle group to a greater extent, you need to change the fulcrum in the starting position. It is quite difficult to list all known types of push-ups (due to their impressive number). Therefore, we will focus on the most popular ones.

Classic

Take a lying position. Place your toes and palms on the floor surface. Make sure your hands are shoulder-width apart and your fingers point forward. Do not round your back while performing; it should be straight. As you inhale, lower yourself, bending your elbows. In the lower position, there should be no more than 3-5 cm between the chest and the floor. As you exhale, smoothly return to the starting position.

From my knees

This exercise is recommended for beginners, as it is much easier to perform than the regular version. In the starting position, you need to rest on the floor surface not with your toes, but with your knees. The feet should be crossed and raised up. Otherwise, this type of push-up is performed in the same way as the previous one.

Wide grip

In this version, the hands are placed apart from each other at a distance twice the width of the shoulders. The legs remain brought together. When performing this exercise, you need to make sure that your elbows are pointing to the sides. You need to go all the way down. That is, until the chest touches the floor. After the moment of contact, you should quickly rise to the top position. The wider you spread your palms, the more intensely you will work your chest muscles.

Narrow grip

This is one of the most difficult push-up variations. Thanks to this exercise, the triceps and deltoids are strengthened. In the starting position, the emphasis is on the palms being as close to each other as possible. When doing push-ups, the elbow joints are pulled back and slightly to the sides.

On one hand

Another type of push-ups that requires good physical preparation from the athlete. In order not to lose stability, resting on the floor surface with one hand, you need to spread your legs as wide as possible.

Place the palm of your left hand on the floor, bend your right hand slightly and move it back behind your back. The abducted arm should be in line with the body. Lowering it or moving it to the side is strictly prohibited. As you lower, touch your chest to the floor, then smoothly return to the starting position. After completing one stage of the exercises, change hands.

With clap

Push-ups with cotton help not only strengthen muscles, but also actively develop speed and strength. To perform a clap, you must initially take the correct starting position. Feet should be shoulder-width apart, toes pointing to the floor. Place your hands at a distance twice as large as your feet.

Push your body up with a strong push, lifting your palms off the floor and making a rapid clap. Then smoothly take the starting position (do not fall sharply to the floor). The technique for performing this exercise is based on the coordination and speed of hand movement.

On fingers

This type of push-up is aimed at strengthening and increasing the stability of the hands. The main difference from the above types is that the emphasis in the initial position is not on the entire palm, but only on the fingers.

The exercise is characterized by high difficulty of execution. Without appropriate physical training of the fingers, it will be very difficult to implement. To train your hands, you should regularly exercise with an expander.

With weights

This type of push-up is practiced by athletes involved in strength sports, as well as those who want to build muscle mass. Thanks to special weights, it is possible to set a large load and work the muscles to the maximum. The role of weighting elements is usually vests with attached weights or ordinary weight plates. However, you need to perform push-ups with plates only in the presence of a partner, who will ensure that the projectile does not slip off the back and injure the person doing the push-ups.

It is necessary to start training with weights with small weights, gradually increasing the load.

Bottom line

Exercising allows you not only to maintain a fit figure, but also to improve your health. Push-ups are a popular form of exercise that strengthen the chest muscle area. In order to make such training effective and quickly achieve the desired results, special stands are used. A review of the best push-up bars and racks based on reviews for 2022 allows you to choose the right sports equipment. High-quality models will last a long period, fulfilling their functions.

Exercise technique

In this section we will look at how to do push-ups correctly. Let's start with the general rules for performing the exercise and then talk about the features of the technique with a shift in emphasis to one or another muscle group (triceps, pectoral muscles).

How to do push-ups correctly? Step by step rules:

• Take a lying position. It is important to keep your whole body straight and taut like a string, only then will the exercise be performed technically correctly. The shoulders should be located slightly above the level of the pelvis, and in no case vice versa.
• Statically tighten your abdominal muscles to make it easier for you to control your body position.

• Place your palms at shoulder level parallel to each other, do not move them forward or back. The optimal placement of the hands is shoulder width or slightly wider.
• Elbows point straight back. Do not place them to the sides - this position is extremely traumatic for the elbow joints and ligaments.
• The gaze should not be directed strictly downward or strictly forward. Place your head in a comfortable position without rounding your cervical spine.

• Begin to slowly lower yourself down, bending your elbows and inhaling at the same time. Remember to keep your back straight.
• Lower yourself down until a right angle is formed between your biceps and forearm. Then straighten your elbows, exhale, and return to the starting position.

This technique of performing push-ups will help you significantly develop your performance in this exercise, increase the strength of your shoulders, triceps and pectoral muscles, and also protect you from unwanted injuries to joints and ligaments.

Push-ups with emphasis on the pectoral muscles

Push-ups with emphasis on the pectoral muscles are performed as follows:

1. The athlete takes a lying position - palms are placed on the floor slightly wider than shoulders, legs are stretched down, toes rest firmly on the floor, back is straight, gaze is directed forward.
2. We begin to go down, the movement should be carried out at medium speed. At the lowest point there should be a small distance between the chest and the floor (about 3-5 cm). However, you can perform the exercise until your chest touches the floor if you have sufficient mobility in your shoulder joints for this. This type of push-up is more popular in CrossFit.
3. Start moving to the starting position, straightening your arms. We linger in the starting position for 1 second, after which we repeat the movement. To place more emphasis on the pectoral muscles, try to place your elbows slightly to the sides rather than pressing them against your body. Work with partial range of motion, keeping your chest muscles constantly tense and not fully extending your elbows.

The pectoral muscles also work great when performing negative push-ups, in which the athlete must lower himself down as slowly as possible. Thus, it statically strains the lower pectoral muscles. To additionally load your chest, you can perform negative push-ups with your hands slightly above floor level, for example, on dumbbells. This will allow you to better stretch your pectoral muscles and increase the effectiveness of the exercise. You will immediately feel a strong pump.

A good exercise for working the upper pectoral muscles is push-ups upside down. They are performed in the same way as classic push-ups, but the athlete places his feet on a height of 40-60 cm. This can be a bench press in the gym, a sofa, a bed or a chair.

Push-ups upside down (with your hands on a hill) also have a place in chest training, here the emphasis falls on the lower part of the chest. For most inexperienced athletes, this option is much easier than classic push-ups. Therefore, it makes sense to start studying the exercise with it, all the technical principles are exactly the same.

Push-ups with emphasis on triceps

Push-ups with an emphasis on the triceps are performed as follows:

1. The athlete takes the position lying down, but the hands are positioned slightly narrower, approximately at chest level, and placed parallel to each other.
2. We begin to go down. The range of movement is the same, but the elbows should be placed closer to the body.
3. We straighten our arms, return to the starting position and perform the movement again. To additionally load the medial head of the triceps, try to work in a limited amplitude. Don't go all the way down so as not to engage your pectoral muscles. Do not straighten your elbows at the top point - this will put maximum load on the triceps.

The lion's share of the load falls on the triceps when performing push-ups on your fists. I recommend alternating these two variations of the exercise so that the load on the triceps varies from workout to workout. Remember that variety in your training process is the key to continuous progress and improvement of your performance.

Any type of push-up can be made more difficult. For example, perform it using additional weights (usually a disc from a barbell on the back or a special weight vest weighing from 5 to 20 kg). This will greatly increase the load on the working muscle groups. But I would not recommend performing push-ups with additional weight for athletes with spinal problems. This exercise creates an angle of axial load on the spine that is unnatural for the human body (the weight presses directly on the cervical and thoracic spine).

Contraindications to this type of training

Doing push-ups loads the muscles. However, in some cases such training is not recommended. Such cases include:

• diseases of the spine;
• sprain;
• wrist injury;
• diseases of internal organs;
• last trimester of pregnancy;
• period after surgery.

It is recommended to start training with a warm-up. Sudden physical activity can cause irreparable harm. In the absence of experience, the load increases gradually.

Types of push-ups with stops

Exercises with push-ups are no different from simple push-ups, and you can do exercises with supports in different ways. Let's consider more effective exercises:

Types of push-ups with stops

1. You will need to place your hands in front of your face and do regular push-ups. In this case, you should bend your elbows only inward. With this type of push-up, a large load will be placed on the triceps, shoulders and back. A small load will also be placed on the chest muscles.
2. You need to spread your arms as wide as you can and do simple push-ups. At the same time, try to bend your elbows in different directions. With this type of push-up, you can put more stress on the latissimus dorsi, pectoral muscles and shoulders. When performing this exercise, you do not have to do barbell push-ups and dumbbell flyes. Push-up supports do not require any special clothing or a large room.
3. With these push-ups, the main emphasis will be on the triceps and wings. If you place your hands wider than your shoulders, the effect will be even better. In general, in this case, you can also pump up your deltoid muscles. And it’s difficult to pump them up even with the help of different exercise machines. But a simple, inexpensive stop will help you cope with this.

Torneo stops

Torneo push-up supports are an effective and convenient accessory with which you can strengthen your pectoral muscles, arm and shoulder muscles. Such stops can be used not only by men, but also by women. You can find more sports equipment in the section.

Torneo stops

With the help of supports, women can improve the shape of their breasts and the tone of their chest muscles. To make your workouts comfortable, manufacturers have made soft handles on the stops. The stops weigh a little less than a kilogram and can withstand weights of up to one hundred kilograms. The price for this product is about three hundred hryvnia. Stops can be purchased either at a sporting goods store or online.

What muscles work when doing push-ups?

The ability to do push-ups technically correctly will be useful to an athlete involved in any sport. Push-ups are often called “reverse bench presses,” since the biomechanics of these exercises are almost identical, only the plane in which the movement is performed differs. To perform the exercise correctly, it is important to know which muscles are working at this moment.

The main part of the load when performing push-ups is taken by the pectoral muscles and triceps, and the load can be varied: the wider the arms are, the smaller the amplitude and the more the pectoral muscles work; the narrower the position, the greater the amplitude and the more the triceps work.

To be extremely precise, when describing which muscles work when pushing up from the floor, it should be noted that they are loaded

• The lower and outer parts of the pectoral muscles,
• Medial triceps, anterior deltoids,
• gluteal muscles,
• Abdominal and lower back muscles.

Therefore, if you do not have the opportunity to visit the gym several times a week, regularly doing push-ups will be enough to keep these muscle groups in good shape.

Add pull-ups, squats with your own weight and any basic abdominal exercise to push-ups and you can easily work all muscle groups at home.

Of course, this set of exercises will not be enough to develop strength or gain impressive muscle mass, but it will be enough to keep yourself in shape.

Advantages of stops made at home

With the help of stops, you can change your load on different muscles. Everyone knows that by doing the same exercises, the muscles get used to them over time and stop reacting to it. If you do push-ups and want to gain muscle mass with this, then you need to use different types of push-ups. With this you will surprise your muscles, and they will begin to produce results again. Supports will help you diversify your workouts and build muscles in just a few months.

Advantages of stops

In general, it’s quite possible to do without stops, but sometimes they are simply necessary to add variety to your home workouts. If used correctly, they will not only be effective, but also useful.

How to choose

Let's look at several models that are common in stores.

• The first option is the Nike Accessories Push Up Grips. Stylish design, comfortable handles.
  Thanks to the high grip position, you will be able to work all the working muscles. The handles have a special rubber coating with a special proprietary alloy, which allows you to perform exercises as comfortably as possible, and the wear resistance during frequent training will be at its best. Thanks to the new design, the pressure on the wrists is significantly reduced. The price of such stops is high, around 1500 rubles. Nike Accessories Push Up Grips
• The second option is the Torneo Twistmaster universal push-up supports. A new product for home fitness, as it has a universal structure, they can serve as push-up supports or as a health disc.
  As the manufacturers assure, this model is ideal for people who exercise at home. It has anti-slip rubber supports that keep excellent contact with the floor, and soft handles made of durable rubber will allow you to practice comfortably without harming your hands. The price of such stops is around 1200 rubles. Torneo Twistmaster
• A budget option for stops is offered by Domyos PushUp. Great for training at home and outdoors. The design allows you to firmly fix it and exercise comfortably.
  One of the disadvantages of such stops is that the rubber parts are made of fragile rubber, but the metal structure is quite dense and does not wobble. But all the disadvantages are covered by the budget price, such stops cost from 400-500 rubles and the compact design, which is easily disassembled and fits into a regular sports bag while being light in weight. Domyos PushUp

Kettler stops

Kettler push-up supports are an effective and convenient tool for strengthening the muscles of the chest and arms. With the help of stops, you can perform simple push-ups and get even better results. Plus, you don't need too much space to store the stops because they're so small. You can safely take them on vacation or to the gym. The handles are very soft, making your workout even more comfortable.

Kettler stops

Although the stops do not weigh much, they can withstand weights of up to one hundred kilograms. You can buy such stops on the Internet, or on the official website. The price for them will be much less than when purchased in a store. In addition, you will be able to receive stops in just a few days. You pay the money upon receipt of the goods, so there is no way they can deceive you. You can check it right upon receipt of the goods and make sure that everything is fine with it.

Main function

Push-up supports do not have a particularly wide range of purposes. Their main function is to reduce the load on the hands and relieve pain from push-ups. For large body weights, they are simply necessary.

Some athletes seriously injure the bones in their arms by doing a lot of push-ups. Even world athletes try to avoid activities without such devices, as they value their health.