If you feel like you have hit a plateau in your fitness goal, give pyramid push ups a shot.
You can increase your ability to perform a certain number of press-ups increase with pyramid training.
Pyramid press-ups are an ideal alternative to reinvent your fitness journey excitingly.
They are basic and relatively short in duration but intensive.
Their intense nature and robust results explain why pushups are standard in military fitness drills.
The number of press-ups performed decreases by one for each round, which is the beauty of this workout.
Without further ado, take a look at the steps to complete pyramid push ups in the correct form.
- Place your hands in a triangle on the floor from the starting position of a standard push-up.
- Place your thumbs and forefingers in fist-to-finger contact.
- Allow 2 seconds to pass after lowering yourself till your hands are only an inch over the ground.
- Repeat from the beginning.
By mastering this move, you are one step ahead in making radical changes to your fitness goals.
And this article tells you everything you should know about the pyramid designed push up.
WHAT MUSCLES DO PYRAMID PUSH UPS WORK?
As much as the pyramid push ups work several other muscles, the triceps are the primary muscles worked more.
Here is a comprehensive list of every muscle that activates with this workout
TRICEPS
The triceps are the primary muscles targeted during the pyramid push up. These muscles sit at the rear of your upper arm and help you to extend your elbow joint.
They aid in lifting your body weight off the floor during the exercise.
ANTERIOR DELTOIDS
Your deltoids have a back, top, and front section, which form your shoulder’s cap. The anterior deltoid and chest work together to lift and lower you.
SERRATUS ANTERIOR
Serratus anterior muscles are on the side of your chest, just behind your armpits. They protect your first eight ribs.
PECTORALIS MAJOR
The pectoralis major is the most significant chest muscle. It plays a crucial role in pressing and pushing movements which the pyramid push up is all about.
CORE MUSCLES
A strong core has the rectus abdominis, the transverse abdominis, the multifidus, the internal and external obliques and the erector spinae.
In addition, the core has minor muscles, including glutes, lats, and traps.
Hips don’t drop or rise too high because of the support provided by the core muscles. As the back’s stabilizing muscles, they also aid in maintaining a tight core.
PYRAMID PUSH UPS BENEFITS
Pyramid push ups are not intense for nothing; they have tremendous benefits as follows:
STRENGTHENS YOUR CORE
Triangle push ups are your ultimate remedy for a robust and solid core. Much of the exercise’s effect goes down to the core.
It enables you to generate strength robustly and channel it to select muscles that need it the most.
BETTER BALANCE AND POSTURE
A strong core also gives you better balance and posture.
BUILD MUSCLE ENDURANCE
Triceps, chest and shoulder muscles gain endurance with every training session. The push and pull against the resistance of the workout builds muscular endurance.
BETTER CARDIO
The intensity of this workout raises your heart rate like never before. It is suitable for your blood flow in and out of the heart.
ALTERNATIVES TO PYRAMID PUSH UPS
Pyramid push ups may seem somewhat old fashioned, but they are fantastic. However, these alternatives give you much workout experience like pyramid press-ups.
WALL PUSHUP
There is no better approach for novices to enhance their pushup strength than through the wall pushup. It is easy to perform.
- Place your palms on the wall as you stand with your arms straight out in front of you.
- Allow your weight to shift to your upper body by stepping back with your legs straight.
- Make sure you keep your elbows at a 45-degree angle to lower yourself toward the wall. Keep your shoulders back and your neck neutral.
- Return to the starting position with a push-up.
BENT KNEE PUSHUP
Make sure your chest is near the ground when performing this exercise for the best results.
Execution:
- When you begin on all fours, your body should make a straight line from the head to the knees.
- You can avoid kneecap soreness by allowing your feet to fall to the ground and rolling forward on your kneecaps. Keep your shoulders back and your neck neutral.
- Keep your elbows bent at a 45-degree angle.
- Get your chest as close to the ground as possible while doing this exercise.
- Return to the starting position with a push-up.
INCLINE PUSHUP
Elevated surfaces aid in the progression of incline pushups. Even though it targets the same muscles as a conventional pushup, this variation emphasises the lower chest.
You may work your way up to regular pushups by starting with a steeper elevation and working your way down.
This is how you do it.
- Work from a stable, inclining surface. Bench or stairs are excellent options.
- Put your hands directly beneath your shoulders in a high plank stance.
- From head to toe, your body should make a straight line.
- Lower yourself as far as you can while keeping your elbows at a 45-degree angle.
- Return to the starting position, keeping your core stable during the exercise.
PYRAMID PUSH UPS MISTAKES TO AVOID
The challenge with pyramid push ups is in their execution. If you’re not careful, you will make the following mistakes.
EXTREME FORWARD STRETCHING OF THE ARM
You don’t use put your core correctly with this mistake. This might put undue strain on the muscles and joints of other body parts.
POINTED OUT ELBOWS
Poor core control throughout the push-up results in shoulder soreness due to having a pointed elbow when exercising.
LOWERED HIPS
The low back extends if the hips fall below the shoulders. The abdominals are unable to stabilize our bodies as a result.
Therefore, keep your hips and shoulders at a level during the push-up movement.
CONCLUSION
Pyramid push ups are challenging but are doable. Go for it and master the technique correctly if you have the strength. Besides, you don’t require special gym equipment to perform it.
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