I have been doing regular push-ups (using push-up bars to take some strain off of my wrists) as part of my warm-up on my chest training days, and recently it was suggested to me that I might want to do "feet elevated" push-ups for more of a challenge/better workout.
A couple of questions about this style of push-up:
1. I know that it "adds more weight" which makes it a harder/more advanced style of push-up, but does this target a different part of the chest/shoulder/tricep?
2. What is your personal preference in terms of push-ups and why?
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02-15-2012, 08:55 AM #1
Push-ups: Feet elevated vs regular
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02-15-2012, 09:01 AM #2
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02-15-2012, 09:06 AM #3
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02-15-2012, 09:06 AM #4
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02-15-2012, 09:08 AM #5
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02-15-2012, 09:10 AM #6
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02-15-2012, 09:16 AM #7
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02-15-2012, 09:19 AM #8
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If muscular endurance is the goal, then I think they are an excellent movement.
If strength or hypertrophy is your goal, I feel they become pointless unless you add weight. If you are doing that, I just feel there are more efficient ways to overload the target muscles. If you don't have access to a gym or workout equipment, then sure, it is better than nothing and you do what you gotta do.-
Alchemist of Alcohol
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02-15-2012, 09:20 AM #9
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02-15-2012, 09:26 AM #10
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02-15-2012, 09:32 AM #11
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02-15-2012, 10:41 AM #12
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02-15-2012, 11:16 AM #13
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This ^ I should clarify that I meant pushups are a waste of time for warming up for chest, I think warming up should involve the exercise you are warming up for, with less weight. I can see how pushups are good for burning out at the end. For building mass, they are a waste because you wouldn't get a high enough intensity without added weight.
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02-15-2012, 11:21 AM #14
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02-15-2012, 11:33 AM #15
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02-15-2012, 11:38 AM #16
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02-15-2012, 11:40 AM #17
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02-15-2012, 11:01 PM #18
Yes, it does. Elevating the feet declines the torso. What this will do is flex the shoulder joint to a greater degree at lockout (and in regards to elbows) and change the angle you're pushing at.
As you elevate the feet, load gets shifted more from the lower chest to the upper chest, and eventually to the front deltoid.
Also: the more you elevate, the more stretch you will get in the long head of your triceps and the more it will get recruited, in theory. It doesn't affect the medial/lateral heads, they remain the same length.
Flat, because I'm weak and lazy and they're easier.
Around how many declined push ups should someone be able to do before they become pointless for hypertrophy?
If someone is trying to get triceps hypertrophy, should they find something else to do once they can do 20 hand stand push ups?
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02-15-2012, 11:55 PM #19
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That is probably a good rule of thumb.
I can say, the handstand push ups are pretty solid exercises for the long head, presumably for the reason you listed above (stretching it, thus more recruitment).
I think most i here were referring to regular push ups. I could see them being used as a finisher to get a good final pump and lots of blood rushing. As a warm up, I'm with the other guys who would rather warm up with the exercise you're about to do (i.e. ramp up with bench). I also, personally, have always been rather decent at chest dips and prefer just using bodyweight and using that exercise as my to failure finisher at the end of a workout.-
Alchemist of Alcohol
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