coach
“Russian push-ups are a variation of parallel bars for working the upper body. The pectoral, latissimus dorsi, triceps and deltoid muscles work more actively. The exercise allows you to train with your own body weight and progress well without additional equipment. It is especially popular among street thieves and calisthenics athletes.”
What we will tell you about:
What muscles are worked in the exercise?
Russian push-ups are a multi-joint exercise that involves several muscle groups.
Pectoral muscles. They take on one of the main loads when performing this exercise. During Russian push-ups, at the moment of lifting, they bring the shoulder closer to the body.Dorsal muscle. Perform a pulling movement, pulling the body from the support of the forearms to the position of the hands.Triceps brachii muscles. They help extend the arms at the elbow joint by lifting the body to the upper point.Anterior bundle of the deltoid muscle of the shoulder. Flex your shoulder while performing the exercise.Abdominal muscles. The rectus abdominis and obliques help stabilize the torso during the exercise.Forearm muscles. They allow you to hold onto the bars during the exercise and also help stabilize your arms.
Photo: istockphoto.com/milan2099
How to do Russian push-ups correctly?
To perform the exercise technically correctly with maximum benefit, a high level of physical strength, developed coordination and a good stretch of the shoulder girdle are required.
Beginners are advised to start with simpler push-up variations. When you reach 15-20 pull-ups and 30-40 dips, include Russian push-ups in your training program.
Execution technique
Take the starting position with your palms resting on the bars. Your back is straight, your gaze is directed straight. Next, draw your shoulder blades together and lower them, and bring your chest forward. As you inhale, bend your arms at the elbow joints and tilt your body back and down so that your arms are stretched along the bars. The main emphasis is on the inside of your forearms. As you exhale, using your latissimus dorsi muscles, pull your body towards your palms, transferring your body weight to your hands. The movement begins by bringing your shoulders forward. Then, you complete the movement by extending your elbow joints until your arms are straight.
Do two or three sets of 5 to 10 repetitions. Take a break of one to two minutes between sets to allow your muscles to recover.
Photo: istockphoto.com/Nikolas_jkd
Benefits of Russian Push-Ups
Increase upper body strength and endurance. Russian push-ups help strengthen muscles and increase overall core strength.
Muscle growth and joint strengthening. When done correctly, exercise helps develop upper body muscles and strengthen ligaments and joints.
Improving performance in sports. Exercise is useful not only for forming a beautiful and athletic figure. It will help you improve your sports performance if you practice sports such as volleyball, boxing, wrestling, rock climbing, sambo, jiu-jitsu, MMA, taekwondo.
Stay healthy. This exercise activates several muscle groups and joints at the same time, helping to strengthen and maintain muscle tone in the joint area. Strong muscles help reduce swelling, stiffness, and pain, and also promote better nutrient metabolism and increased mobility.
Improved coordination. Performing Russian push-ups requires good coordination. This exercise helps develop dexterity and coordination of movements.
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Possible contraindications for doing Russian push-ups.
Regular exercise helps improve the quality of life, positively impacting physical and psychological well-being. It is necessary to consult a doctor before starting training to rule out possible contraindications. This is especially important if you have:
problems with the cardiovascular system; diseases of the spine and joints; obesity; diseases of the endocrine and nervous systems.
If you have injuries or joint pain, fever, infectious diseases or exacerbation of chronic diseases, it is recommended to temporarily suspend training.
Photo: istockphoto.com/Jun
Exercise recommendations.
Heating. We recommend that you warm up before training, as during Russian push-ups, joints, ligaments and tendons are subjected to severe stress. Do five to seven minutes of joint exercises and 10 classic push-ups. This will reduce the likelihood of injury and increase strength.
Learn the technique. Learn all the technical nuances of the exercise. Pay attention to the position of your back, shoulder blades, arms, hands, correct breathing and speed of execution.
Breathe correctly. Correct breathing makes your workout more effective. Increased blood oxygen levels increase efficiency and concentration. Inhale as you bend your arms and lower your torso to the lowest point, and exhale as you extend your arms and raise your body to the highest point.
Control the pace of execution. We recommend performing the exercise at a measured pace. It is better to do fewer repetitions at a moderate pace than many at a fast pace. This eliminates inertia and the entire load falls on the muscles, triggering in the body the adaptation processes necessary for the development of strength and muscle growth.
Make the exercise more difficult. To progress, it is necessary to gradually increase the difficulty of the exercise. Use additional weights, change the width of the parallel bars, reduce the rest time between approaches, change the speed of the exercises and the range of motion.
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