Let's take a look at the muscle divisions in the upper body:

• Red – Pectoral Muscles
• Blue – Abdominals
• Green – Triceps
• Purple – Scapular Muscles
• Yellow – Triceps

Can a simple push-up exercise simultaneously work these muscles?

Just by learning to use appropriate variations, it's easy to train abs and back with push-ups.

German brother Calimove recently demonstrated this.

1Training Chest & Triceps ↓

Use angled push-ups, with the wider the distance between your hands, the higher the difficulty.

Standard diamond push-ups, with your hands slightly off the ground, turning into an explosive action.

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2Training Abs ↓

Use gecko push-ups, which, in addition to training the obliques, can also improve the flexibility of the hip joint.

Knee-touch push-ups are very effective for training the abdominal muscles and abdominal obliques.

3Training Back Muscles ↓

Use snake push-ups to train the lower back muscles, enhance core strength, and simultaneously activate the spine.

For people with protruding spinal discs, this exercise can also effectively relieve pain.

Swimming push-ups train the upper back muscles, especially the scapular muscles and rhomboids around the shoulder blades, preventing poor postures such as hunchback.

4Training Shoulder Triceps ↓

Use forward-leaning push-ups – pseudo-military push-ups, the greater the tilt, the better the effect and the higher the difficulty.

However, this action requires a certain level of wrist flexibility. It will be relatively comfortable if your fingers face outward or backward.

Archer push-ups, the wider the spacing between your feet, the simpler the action.

Summary

If you don't know how to formulate a training plan, you can refer to the following 4-week training scheme:

In a single workout, perform each exercise 3-4 sets, with 6-8 repetitions per set, with 2-3 minutes of rest between sets.

END.

Recommended historical articles:

Simple and direct! Muscle Bombing Series Part 1: Chest Muscle Edition

Abdominal strength test, 4 situations explained: weak abs

Building biceps and triceps with definition requires more than just brute force. This is how to train biceps and triceps for a sense of lines.