File :-(, x, )
Anonymous
Would push ups (standard and variations) be a good all-around exercise for someone without access to a gym? I do them at home before I go to bed and I was wondering what are all the muscles they benefit?

I know pectorals are one.
>> Anonymous
Utility: Basic or Auxiliary
Mechanics: Compound
Force: Push
Muscles

Target

* Pectoralis Major, Sternal

Synergists

* Pectoralis Major, Clavicular
* Deltoid, Anterior
* Triceps Brachii

Dynamic Stabilizers

* Biceps Brachii, Short Head

Stabilizers

* Rectus Abdominis
* Obliques
* Quadriceps
>> Anonymous
>>128026

so...pecs, shoulders, triceps, biceps, quads (surprising), and obliques?
>> Anonymous
>>128026
Samefag.

Pushups, Pullups, Handstand pushups, Leg lifts, Crunches, Bicycle crunches, Hyperextensions, Squats, Pistol squats, Lunges, Calf raises, Front calf raises.

There bodyweight exercises for a full body workout. For some, you can grab some random shit and hold between your legs/above heard/whatever else that would work. For extra weight. A friend of mine holds a table on his back while doing lunges/Squats.
>> Anonymous
>>128030
>biceps, quads (surprising), and obliques

Their stabilizers, they are used in the proces but they will not be worked out in the way you will want to.

Definition:

Stabilizer

A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

Dynamic Stabilizer

A biarticulate muscle that simultaneously shortens at the target joint and lengthens at the adjacent joint with no appreciable difference in length. Dynamic stabilization occurs during many compound movements. The dynamic stabilizer assists in joint stabilization by countering the rotator force of an agonist. See example diagram: Hamstring weakness (during squat or leg press)

>>128035
Forgot to mention, also add chinups/one handed chinups depending on your strengh.

There is no single exercise that would train your whole body.
>> Anonymous
>>128039
Samefag again, I need to learn to write everything in a single post.

Do note tho, you will not become a body builder with body weight exercises.

You can also add isometric exercises to the list as an added bonus.
http://www.sandowplus.co.uk/Competition/Wittenberg/witt-intro.htm
>> Anonymous
You will never grow any muscle to a significant degree with push ups alone.

Go to a gym.
>> Anonymous
>>128060

Significant muscle? No, but he will be alot stronger and healthier.
>> Anonymous
>>128060
You will if you do enough of them.
>> Anonymous
>>128084
Thats what im saying its still weight you're lifting
>> Anonymous
Do them with your feet on a box or something,or if you can with 1 hand
>> Anonymous
>>128084
You will experience sarcoplasmic hypertrophy from doing lots of reps of them but if you keep going then your muscle fibres are doing to shrink in order to take in more nutrients. Marathon runners have skinny legs for this very reason.

You won't build much strength either as you cannot increase the weight, only the reps. You'll have shitloads of local muscular endurance though.
>> Anonymous
>>128467
it's easy to increase weight with pushups
>> Anonymous
There are so many ways to do push-ups they should be an important part of any routine.

I like to do a variation of push-ups to finish off a day of chest and triceps workout.
>> Anonymous
>>128475
Weighted vests don't go very heavy due to danger, plus OP is a total fucking noob and wouldn't even know wtf they are.

High reps don't build strength.
>> Anonymous
>>128505
see
>>128465
>> Anonymous
>>128509
High reps don't build strength.
>> Anonymous
>>128513
Never mentioned doing high reps.I should have added more in that you should raise your feet more or do it 1 handed,or even go so far as to do it 1 handed with 1 leg raised up if that's what it takes for you to do 4-5 reps and feel like you would have to push yourself to get 1 or 2 more
>> Kanader
Mostly, the back, shoulders, and arms. You can vary your workout to focus on different regions; such as elevating either your hands or your feet.
>> Anonymous
Do push-ups actually build strength?
I do 2-3 sets of 15 reps normal, 2 sets of 15 reps with feet on chair, 2-3 sets with hands close together, and finish it off with as many clap push-ups as I can do.

Just wondering if that's a good 'workout'. I don't want to only be building muscle endurance.
>> Anonymous
>>128542
Unweighted pushups won't build much strength. You'd best be looking for something different.
>> Anonymous
>>128542
Pause for 4-6 seconds at each step in OP's picture,do it 1 handed or try doing it vertically
>> Anonymous
>>128554
Wouldn't that work muscle endurance, though?
>> Anonymous
>>128562
It creates more tension,and tension is what builds strength