Find out which muscles are being worked out in the vertical push-ups and why you need to include this exercise on an ongoing basis in your training program. The upside-down push-up is often part of the acrobatic training program. Thanks to this movement, the athlete is able not only to increase his strength indicators, but also to develop coordination and maintain balance. This exercise is quite difficult and not many people can do it correctly. The exercise is known to many, but it is rarely used. Now you can get acquainted with its technical features and find out which muscles work when performing it.
What muscles are involved in the upside-down push-ups?
Today we will talk about two options for performing this movement. The first of these is the most difficult and the athlete's body should be located almost vertically. The second option is lighter, since the body has a tilt angle of 40-50 degrees.
Whichever version of the movement is performed, the main load falls on the muscles of the arms. When the body is at an angle, then some of the load falls on the upper pectoral muscles. If the angle is close to 90 degrees, then the front and middle sections of the deltas will be actively involved.
This is a very effective movement, as it perfectly pumps the muscles of the shoulder body, on which the strength of the entire upper body largely depends. In addition to the already mentioned muscles of the shoulder girdle, the movement involves the triceps and biceps. Any athlete wants to have a powerful shoulder girdle. The movement will be especially useful for acrobats, break dancers, gymnasts, etc. Very often this exercise allows you to overcome the plateau due to the high load on the muscles. It can also be performed at home and is useful for people who do it at home.
How to properly perform push-ups upside down?
If you comply with all the technical requirements of the movement, you will receive tangible benefits from its implementation. We have already talked about those muscles that are actively working when performing it, and if you do not have dumbbells (barbells) at home, then with the help of push-ups upside down, you can pump the muscles of the shoulder girdle qualitatively. As we have already said, there are several types of this movement and one of them is lightweight, and the second, in turn, is complex. First of all, you should learn how to maintain balance by taking up the correct stance. In acrobatics, this position is usually called "candle". In the starting position, your hands should be at the level of your shoulder joints.
When you learn to maintain balance, you should move on to mastering the movement itself. Sinking down, you should practically touch the ground with your head, and while raising your body, fully straighten your elbow joints.
When mastering the rack, you should turn your back to the wall and, bending over, take an emphasis on your hands. After that, lift your leg and rest it against the wall, starting then lifting the second leg. At the moment of straightening the other leg, keep contact with the wall so as not to lose balance. It is necessary to straighten the body slowly without jerking. You should start doing push-ups upside down only after you can confidently hold the rack.
Gradually, you will learn to maintain balance, and you will no longer need a wall. Experienced acrobats can do the most difficult variations of this movement, but you don't need them. Typically, the average athlete can begin to properly perform the push-ups (light version) at least six months after the start of the exercise.
It is advisable to master the movement under the supervision of an experienced mentor and on mats. As you learn to slowly push upside down, you will quickly notice that your upper body muscles begin to harden. To perform this movement correctly, you must have a well-developed vestibular apparatus. Not everyone can master upside-down push-ups. In order not to get serious damage, you should master, and in the future, perform the movement with a friend who will insure you.
Lightweight variation of upside-down push-ups
You can begin this movement in a lighter form by placing your feet on some kind of support, such as a bench or stool. By and large, these are practically the same push-ups from the floor, but complicated. You can progress the load by gradually increasing the support height.
Tips for Athletes when doing push-ups upside down
It is worth starting with a lightweight version of the exercise, in which the angle is no more than 50 degrees. The most difficult part of the upside down push-up is to control the legs and trunk. This is often what prevents athletes from performing this effective movement. First, you need to strengthen the muscles of the shoulders and arms, and then begin the exercise and gradually increase the angle.
In the next video, two types of upside down push-ups are considered at once:
