As the name suggests, this is a low-impact variation of a standard push-up. Assisted push-ups vary in mechanics but can ultimately, they are all breakaway exercises.
HOW TO DO ASSISTED PUSH-UPS
When it comes to assisted push-ups, there lacks a single, clear defined of doing an exercise. Instead, there are a number of ways you can modify the exercise to suit your immediate needs.
- For instance, you can swap out the ground for a wall and just do a push-up off of the wall while standing
- In order to be able to handle your own bodyweight you need to have reached certain levels of bodily strength.
- This, therefore, means that some of us get overwhelmed when we try to support our own body weight as ironic as that sounds.
- The goal of most of these assisted push-ups is therefore to take the bits you can handle off your plate.
- In doing so, this enables you to do the exercise and grow your strength levels gradually till you can eventually immigrate to standard push-ups.
More examples of how you can do assisted push-ups include:
- Go on all fours and adjust your neck position
- Walk your hands out until your torso is straight behind you, and your body forms a straight line between the shoulders and the knees.
- Make sure your shoulders are rotated back and down, and your wrists are stacked directly below your shoulders. Arms should be straight.
- Keeping your elbows pointed slightly back, bend at your elbows and lower your whole body down until your upper arms are parallel to the ground. Keep your core tight during this movement.
- Once you reach parallel, push up through your palms, extending your elbows and returning to the initial position in step 2.
- Repeat for as many reps as possible, for 3 sets.
TABLE TOP PUSH-UPS
- Start on your hands and knees in table top position.
- With your arms straight, your shoulders should be over your wrists and your hips should be over your knees
- Bend your elbows and lower your upper body slowly to the ground
- When your nose reaches the floor, press up with your arms and return to the starting position
- Perform three sets of 8-10 reps.
Although this is a low-impact variation, you should feel the strain at the halfway point of your second set.
If you feel like you still can’t handle this variation, you can always revert back to using the wall as support or doing an incline push-ups.
This variation is all about elevation. The higher the elevation the easier it will be to complete the required movements
This is all you have to do:
- Start by placing your hands roughly shoulder-width apart on the box or elevated surface.
- Engage your core so your body forms a straight line from head to toe, and keep your legs together. Ensure your arms should be straight but not locked
- Slowly bend your elbows and lower your chest to the box
- Next, press upwards and engage your chest and core
Complete three sets of 8-10 reps. Considering this is a basic starting point, you can map out a road plan on how you will raise the level of intensity in your workout.
Once you feel like you can breeze through your current workload increase to 15 reps per set or find a lower, more challenging surface for your incline push-ups.
This should enable you to increase the impact and effectiveness of the workout in your routine thus matching up to your already increasing strength levels
ASSISTED PUSH-UP BENEFITS
Assisted push-ups can also be used to help work through injuries or in a rehab setting. And for individuals that can perform push-ups with ease, doing assisted push-ups with resistance bands can allow them to do much more reps than normal.
Keeping your core engaged, you bend your arms, lowering your upper body until your chest touches the floor. Then, you slowly push your body up, extending your arms.
WHAT MUSCLES DO ASSISTED PUSH-UPS WORK?
1. CHEST MUSCLES
As mentioned above push-ups are based on using your own bodyweight to lift yourself up and down in order to build strength and definition.
The chest muscles are especially activated due to their thrusting role. When you’re flexing your elbow to push your body up and down, you use your chest muscles to thrust yourself.
The chest muscles are therefore used to handle bodyweight which increases the strength of the area.
The way you distribute your weight when doing assisted push-ups is reliant on your shoulders.
This is because shoulders hold the potential weight before distributing the workload to surrounding areas i.e., the chest
Hosting so much weight on the shoulder muscles is bound to engage and strengthen the shoulder muscles.
The tension generated mid-movement while doing a push-up is often beneficial to the tricep.
This then means that the triceps are heavily engaged as for proper form you need to keep your arms tense when before flexing the elbow.
ALTERNATIVES TO ASSISTED PUSH-UPS
1. DUMBBELL BENCH PRESS
If there is an exercise tailored to replace any variation of a push-up, it’s the dumbbell bench press. Although its slightly more high impact it engages most of the same muscle groups.
Do the following:
- Lie straight on a bench.
- Hold two dumbbells with your palms facing towards your waist, outside to your shoulders.
- Slowly lower the dumbbells back to the downward position.
- Repeat these steps 10-15 times for better results.
2. FOREARM PLANK
This exercise is tailored to tone up and strengthen your abs, core, and legs. It is good for stretching the arches of your feet. It also strengthens your shoulders, calves, and hamstrings.
It involves the following:
- Extend your legs in a straight line.
- Brace the muscles of your abdomen.
- Pull your belly button.
- Hold your breathing for 20-60 seconds, and then release.
3. TRX CHEST FLY
The chest fly is not often considered as an immediate replacement for assisted push-ups. However, its an exercise that does the same job an assisted push-up would do and goes above and beyond.
This is because it’s a balanced workout that helps you maintain the coordination of your body, engage your muscles, and hardens your core.
It involves the following:
- Stand straight by keeping your shoulder-width apart.
- Grab the handles of the TRX cable and overhand the grip.
- Extend your arms in front of the shoulder height.
- Completely lean forward until your body is at about a 40-degree angle.
- Bend your elbows and your lower body down until your upper body and your chest reaches the handles.
- After completing the steps, push yourself back and do one repetition.
Working out is a journey. If you’re at the beginning of yours, it is prudent you find a solid place to start and gradually build your strength as you curate a routine.
Assisted push-ups are therefore a great platform to build off of and can always be varied depending on fitness levels.[related_posts_by_tax posts_per_page="4"]