Strength training is a major focus of fitness training, and there are many strength training movements. Among them, freehand arm exercises include push-ups. In the eyes of the public, push-ups have always been about exercising the chest and arms. So do you think push-ups can exercise your back? Let’s go take a look below!

Can push-ups help strengthen your back?

The effect is relatively small. Although the push-up can stimulate the back muscle groups, the stimulation effect on the back muscle groups is relatively small. It is difficult to achieve obvious results by using the push-up to train the back.

The push-up mainly exercises our pectoralis major, triceps, anterior deltoid and other chest muscle groups. It only has a side effect on the back muscles, so it is usually not recommended to use the push-up. way to practice your back. If you need to train your back, it is recommended to use pull-ups and other exercises to train your back. Not only will the effect be obvious, but the training effect will be faster.

Back training movements

Action 1: Pull-ups

Hold the bar with both hands, bend your legs at the knees and cross your feet. off the ground. Move the elbow joint forward, exert force on the back, and lean back to bring the chest close to the bar. When reaching the highest point, tighten the shoulder blades, pause for a moment and then lower them back down. Try to keep the body as stable as possible throughout the process.

Action 2: Bent-over dumbbell rowing

Support the body with one arm and hold the dumbbell with the other. Bend your knees slightly, lean your upper body forward, hips back, bend over and ensure Keep your back straight so that your upper body is almost parallel to the ground. Contract your shoulder blades, keep your elbows close to your body, and quickly lift the dumbbells to your sides while exhaling. Keep your back muscles tight at the top and hold for 1 second. Then slowly return the dumbbells to the starting position while inhaling.

Action 3: Straight-arm pulldown

Stand with your feet as wide as the inside of your shoulders, facing the trainer, hold your hands in front of you, shoulder-width apart, straighten your arms, and keep your back straight Without moving upright, your upper body can lean forward slightly and your abdomen should be tightened. Hold the bar with both hands, extend or slightly bend your elbows, and do not bend the bar too much. Pull the bar down to touch the front of your thighs. Control the strength to return the bar to the starting position at a constant speed, keeping the posture of your arms unchanged.