Biomechanics pumps
When repulsion ground, the engines are those muscles of the shoulders, chest (pectorals) and rear arms (triceps). During the initial phase (down), all these muscles perform an eccentric contraction while the body is lowered to reach the position where the arms are parallel to the floor. In the ascending phase, concentric contraction: they shorten and pushing against the resistance exerted by the weight of the body. This is around the low position that the pectorals are the most requested. However, this is around the top position as the triceps work most.
The benefits of strength training in pumps
I am a big fan of weight to body weight and I'm pumps regularly.
The pumps are developing the same muscles as the bench press, like the pectorals, triceps and deltoids, but in addition they seek the core muscles like the abdominals and lower back.
With pump in bodybuilding, I developed much of my upper body muscles with one exercise.
How do pushups:
To pumps, the movement is very simple:
- Hands on the ground, spaced shoulder width or slightly wider if you want to increase the insulation of pectoral (which will also impact work a little less triceps);
- Feet together and legs straight (in feet apart, the movement will be a little easier, this can be a solution at the end of series or if you do not have enough strength);
- Lying, get balanced on tiptoe, hands on the floor and arms extended, while making sure to keep your shoulders back (shoulder blades must therefore remain constricted during the entire movement);
- Keep the buttocks in the axis of the body, the back should not be arched and buttocks should not be raised, the body must remain upright, so it is imperative gainer whole body to stay upright and not especially arch lower back ;
- Bend the arm to bring the torso to the floor, then push on the arms by contracting the chest to return to the starting position, always without arching, and without bringing the shoulders forward. The shoulders should remain behind for the whole movement;
- Inspire during the descent, exhale during the ascent.
wide grip pumps
If you do not have enough strength, you can start by asking your knees to the floor. The movement is the same, but instead of resting on the feet, you will be resting on the knees, the weight supported by the arms will be lower.
conventional pumps
bodybuilding
Starting position:
For beginners: kneeling on the floor, feet up, hands spacing is greater than shoulder width (if using a floor mat, put your hands on both ends of the carpet to get the right position). The shoulders are placed backwards. To round back and tighten the abs to the maximum to keep a good posture.
For non-beginners: the exercise is done on tiptoe, legs slightly bent. Abs on.
Exercise :
Lower the bust, inspiring, to graze the ground with your head. Remember to keep your abs tight. Step back to the starting position while exhaling. Do 4-5 sets of 10 reps or 20 when you feel more comfortable. Recover 30 for 1 minute between each set.
joined hands Pumps
bodybuilding
Join your hands in the center of the chest for this type of bodybuilding pumps. Seek especially triceps.
Pumps arm obliquely
bodybuilding
Exercise: Ask your elbows on the floor, arms slightly apart and your palms placed on the ground. Without moving your hands, extend your arms back down by inspiring and blowing. Avoid too spread your elbows in the effort, otherwise you will not work your triceps.
If exercise is difficult in the beginning, you can raise your forearms with support of about forty centimeters high.
Pumps inclined
bodybuilding
The feet are placed on a chair. Hands flat on the floor and fingers wide apart for stability.
Pumps declined
bodybuilding
Here is the decline press is simulated. Just raise your hands this time. The focus will be on the lower pectoral muscle and the triceps. The declined pumps are easier to carry, easier than conventional pumps. It's a perfect start when one is not familiar pumps and we want to get serious.
Complete elevation pumps
bodybuilding
propel the body upward by peeling the hands of the media then rest them on the ground in the normal position of the pumps. Chain up immediately by another start resting this time, hands on supports and keep your repetitions.
Council Training: Although this movement is rapid, it must be controlled.
Pumps on an arm
bodybuilding
extremely difficult exercise because the whole weight rests on one arm. Perform pushups on one hand requires a gap larger legs to keep her balance. In addition, during this shoulder movement is heavily used because it is what stabilizes the position.
plyometric pumps
bodybuilding
The plyometric exercises are many, include the jump squat, jump against there, skipped slots, sautéed pumps, waterfalls for ...
It is possible to train the whole body using plyometrics,
beginner to pump program
- Classic Pumps
- Pumps joined hands
- Pumps arm obliquely
- Tilted Pumps
* If you can not make these pumps, replace each year by the variant knees to the floor until you have enough strength to perform pumps facial support.
Pump Program for intermediate level
- Classic Pumps
- Pumps joined hands
- Pumps arm obliquely
- Pumps declined
- Full elevation Pumps
Pump Program for advanced level
- Pumps on an arm
- Plyometric Pumps
- Pumps parapet with rally
Choose from the list of exercises for your training level. The categories and the exercises are not immutable; So, do not hesitate to take others. However, we do not recommend beginners to go too quickly to advanced exercises.
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