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Men x27 s health pushup guide

FITNESS m Quick- Start guide WHY THE PUSHUP shoulders by training both your scapular muscles and your rota- IS KING tor cuff muscles The bottom line Pushups not only build up the facade in front of your physique but also develop the support system behind those muscles too And if you like this ultimate pushup guide check out The Men ? s Health Big Book of Exercises ??for new variations of all your favorite gym moves In fact you ? ll find full-color photos of more than exercises hundreds of The Ultimate Pushup Guide useful fitness tips and dozens of cutting-edge Master this classic move workouts from the and new variations world ? s top trainers All to give you thousands of W hile exercises like the pushup and the bench press both work your chest shoulders and triceps the pushup also trains your abdominals lower back upper back and glutes So it bestows a bevy of new ways to sculpt the body you ? ve always wanted total-body benefits What ? s more unlike the bench Learn more about the book at press the pushup helps you sculpt healthy stable mhbigbookofexercises com w w w m e n s h e a lt h c o m Quick- Start guide These exercises target your pectoralis major However they also hit your front deltoids and triceps since these muscles assist in just about every version of the movements What ? s more your rotator trapezius serratus anterior and abdominals all contract to keep your shoulders core and hips stable as you perform the moves Main Move Pushup A n Get down on all fours and place your hands on the floor so that they ? re slightly wider than and in line with your shoulders Squeeze your glutes and hold them that way for the entire movement This helps keep your hips stable and in line with your upper body Straighten your legs with your weight on your toes Your arms should be straight Your body should form a straight line from your ankles to your head spare your wrists If it hurts your wrists to put your hands directly on the floor place a pair of hex dumbbells at the spots where you position your hands Then grasp the dumbbells ? handles and keep your wrists straight as you perform the exercise Set your feet close together B n Lower your body until your chest nearly touches the floor n Pause at the bottom and then push yourself back to the starting position as quickly as possible n If your hips sag at any point during the exercise your form has broken down When this happens consider that your last repetition and end the set Brace your abdominals ??as if you were about to be punched in the gut ??and maintain that contraction for the duration of this exercise This helps keep your body rigid and doubles as core training Tuck your elbows as you lower your body so