Bodybuilding exercises are classified into 2 categories: bodyweight exercises without equipment or exercises with weights. These loads are free (dumbbells, barbell, kettlebell) or guided. Guided weights are best suited for beginners to build muscle quickly without injury. It is common, especially in crossfit, that the exercises are named in English, we associate a French translation whenever possible.
Jumping Jack: an ideal toning exercise at home or in the gym
The jumping jack is a complete muscular exercise accessible to all which consists of jumping vertically by simultaneously spreading the legs and arms. It especially strengthens the muscles of the legs (mainly the adductors) and, to a lesser extent, those of the upper body (deltoids, trapezius and dorsal).
Pump or Push-Up
- Imagine yourself pushing someone
Push-ups mimic a natural motion, one where you push away someone who gets too close to you.
Imagine this scene, and position yourself as if you really had to fend off an attacker.
Observe the movement you make. It is the same movement that you must reproduce by maintaining the position of your arms and elbows to do your push-ups.
- Vary the techniques
Try several variations of push-ups.
Test and learn the different movements to work from different angles. Not only will this break the routine, but above all it will develop complementary muscle groups. Your progression curve will be all the faster with this approach.
- Practice regularly
Push-ups, like bodybuilding or street-workout in general, must be worked on regularly to observe results over time. If your goal is to improve on this movement, practice it at least once a week to improve your technique and the number of repetitions.
The 10 best push-up variants
As we saw in the introduction, there are dozens of possible and imaginable ways to do push-ups. It is undoubtedly the basic exercise that it is possible to vary with so many possibilities. We are not going to list here all the variants that exist. On the other hand, we will see the top 10 of the most common and popular push-ups, suitable for all levels:
Push-ups on the knees
This is a variant very suitable for beginners.
Instead of doing classic push-ups on your tiptoes, you do them on your knees with the same amplitude in your arms. The effort is less demanding. This is a good base to start building your upper body.
The diamond pumps
A slightly more difficult movement, the diamond push-ups consist of having your hands clasped under your chest. The effort is then more accentuated on the triceps and a little less on the pectorals.
With a weighted vest
A classic variant where, as the name suggests, you increase your own body weight by wearing a weighted vest. The exercise is therefore more difficult, but the results more effective.
On one hand
By far one of the most complicated variations, one-handed push-ups are a very technical variation that requires a lot of practice. The movement is much more demanding, but your strength gains will be considerable.
With a rubber band
For this variant, pass a rubber band behind your back, and hold the ends in each of your hands. The elastic adds a "natural" difficulty when you stretch your arms to return to the initial position.
On the fists
As the name suggests, the principle is to do push-ups with clenched fists. They have the advantage of less strain on the joints of your hands, but some will find them more difficult.
With cuffs
This variant is practiced with cuffs as accessories. They allow you to increase the amplitude of the movement and to go down to a lower level. Many people are more comfortable with this movement.
Incline push-ups
To practice these push-ups, raise your feet more or less (on a chair or a bench for example). You will then have more weight on your arms. The movement will be more difficult, and more distributed over your shoulders and the top of your pecs.
The declined push-ups
On the other hand, the declined push-ups are much simpler.
This is the opposite of incline push-ups. Instead of having your feet elevated, your hands are elevated. There is then less weight on your arms, and the effort is more concentrated on the lower part of your pecs.
They are also very suitable for people who are not comfortable with this movement.
The broken pumps
Finally, slam push-ups are a formidable exercise for working on your strength and explosiveness.
During the eccentric phase, push hard enough on your arms to get your arms off the floor. Once in the air, clap your hands then return to the initial position.
This variant is one of the most difficult but the results are incredible!
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