Push-ups are a great exercise to do if you want to increase strength, muscle mass or both in your shoulders and arms.You can try different types of push-ups that work your arms in different ways.The traditional push-up emphasizes your shoulder muscles.Incorporating this type of push-up into your exercise routine can help strengthen your shoulders.
Step 1: Get into the correct position after warming up.
A pike push-up uses a different form than a traditional one.To prevent injury, you need to get into the correct form.If you want to start a pike push-up, get down into a regular position.Your arms should be shoulder width and your feet hip width.Start to walk backwards.As you do this keep your legs straight.When your body forms an upside down "V" shape, between your torso and legs is a 90 degree angle.This is your starting and ending position.
Step 2: To move your head towards the floor, bend your elbows.
Your elbows should be at a 45 degree angle to your body, meaning they shouldn't be pinned against the side of the body.Push yourself back up to the starting position by touching the ground with your head.One pike push-up.Start with pike push-ups.You can increase the number of sets you do each time you exercise.Since the shoulders can be a delicate area of muscles, it's important to avoid overdoing it.
Step 3: The pike push-up needs to be increased in intensity.
If you have more upper body mass than lower, the pike push-up may feel more intense.If you can do a pike push-up with little difficulty, there are ways to increase the intensity and difficulty of the exercise.The starting position is an upside down "V" shape.Your legs should be hip width and your hands shoulder width.Lift your right leg into the air as you head towards the ground.You should be able to see it in a straight line with your back.Begin your pike push-ups with your leg raised.If you want your head to touch the ground, bend your elbow away from your body at a 45 degree angle.Push yourself up to the starting position.Push-up with your right leg raised 10 times.Then, repeat your pike push-ups with your left leg raised in the air.
Step 4: Put it out.
It's just as important to stretch out your muscles after a work out as it is before.Studies show that it can help relieve post workout soreness and help maintain range of motion and flexibility.The shoulder blade squeezes are some of the shoulder stretches you can try.If you feel a light stretch on the front of your shoulders, stand straight and squeeze your shoulder blades together.Hold for at least 30 seconds.The shoulder abduction stretches.Continue until your fingers are pointing towards the ceiling by lifting your arms straight out to the sides.The sides of your shoulders should be stretched.Cross body stretch.Place one arm across your body.When you feel a light stretch in your shoulder, press your arm into your chest with your free arm.You can switch sides.You can hold the back arm in place with your other hand and do this across your back.
Step 5: The barbell or dumbbell shoulder presses should be included.
The shoulder exercises that complement pike push-ups are shoulder presses.They help build strength and mass in the shoulders.While sitting on the end of a bench, hold a dumbbell in each hand.Keep your back straight.Lift your arms up so that your upper arm is parallel to the floor.The dumbbell should be near your ears.If you want to extend your arms, slowly push the dumbbells up.Slowly lower your arms down.If you are using heavy weights, you should repeat this exercise at least six times.Light weights will improve endurance.
Step 6: Do front raises.
Front raises are a great way to strengthen the shoulder.They are easy to do and only require a small set of weights.Stand straight up and hold a dumbbell in each hand.The hip width of your feet should help you balance.Lift up your arms while keeping your palms facing the ground to keep your torso straight.Lift your arms up until they are on the floor.For a few seconds, hold the dumbbell at this elevated position.Slowly lower your arms down.It can be done with heavy weights, moderate weights or lighter weights.
Step 7: Add in deltoid raises.
The deltoid is made up of 3 muscles.The deltoid raises work the shoulder muscles.Stand straight up and hold two dumbbells in each hand.Your feet should be hip width apart to help balance.You should bend your arms at a 90 degree angle.Lift your arms up until you can see the floor.When you bring your arms up, make sure to lead with your elbow.Hold this elevated position for a while.Slowly release your arms to the side of your body.If you are using moderate weights, do 12 reps if you use light weights.
Step 8: They should include reverse flyes.
pike push-ups are a great exercise to include with reverse flyes.They work on the shoulder and upper back.Lie face down on an incline bench.The floor should be pointed towards your face.Put one dumbbell in each hand.You should raise your arms out in front of you.Your palms should be facing each other.To make a "T" shape with your body, slowly move your hands backwards.Hold this position and squeeze your shoulder blades together.Release your arms and they will be in front of you again.These flyes can be repeated with heavy weights, moderate weights or lighter weights.
Step 9: Do shoulder shrugs.
If you want to build more muscle mass around your shoulders, you should include shoulder shrugs and pike push-ups.To start, hold a barbell with both hands.Your shoulder width should be between your hands.Pull up the weighted bar with your shoulders, not your arms.Your shoulders should be near your ears.Before relaxing back down, hold the bar in this position for a few seconds.If you're using moderately heavy weights, do 8 to 12 reps per set.To build endurance, use lighter weights and aim for 12-15 reps per set.Rest in between sets.
Step 10: There are other forms of strength training.
Outside of pike push-ups and other shoulder exercises, it's important to ensure you're working other parts of your body.A well balanced exercise routine can be achieved with additional strength training.Strength training not only builds and tones lean muscle mass, but can help prevent osteoporosis and even increase metabolism.If you're doing any type of strength training, aim to work out for at least 20 minutes.Every major muscle group should be worked during each workout.Each week should include at least 1 or 2 days of strength training.If you alternate muscles groups each day, you can do strength training.You can do a combination of body weight exercises, like pike push-ups, in addition to using weight machines, free weights or doing classes like yoga or pilates.
Step 11: Add in sufficient amounts of cardiovascular exercise.
It's important to include adequate amounts of cardio or aerobic exercises each week.150 minutes of aerobic exercises each day is recommended by health professionals.It takes about 2 1/2 hours or 30 minutes of exercise a week.There are different benefits to aerobic exercise compared to strength training.It helps burn calories and support a healthy weight, reduces your risk of strokes and developing diabetes, and decreases your chance of sleep apnea and high blood pressure.Strength training activities do not count as cardio if you feel out of breath or sweaty.You need to do exercises like walking, jogging, swimming, using the elliptical machine or rowing machine.
Step 12: Take a break from your shoulders.
Including an adequate amount of rest days is probably equally important to using the correct form, stretching and including a warm-up before you exercise.Plan in a few rest days each week.A minimum of 1-2 rest days per week is recommended by most health and fitness professionals.It's even more important if you are a body builder.During rest and recovery, your muscles grow in size, gain mass and increase in strength.This does not happen during weight lifting.The shoulder area has a lot of muscles that can easily be tired.You don't want to increase your risk of an injury if you give them adequate rest.
Step 13: You should be aware of the aches and pains in your shoulders.
It's a good thing that you worked hard after a tough workout.It's a good idea to address any aches, pains or soreness that doesn't go away immediately.The shoulder is easy to hurt.The large amount of small muscles in this joint is more prone to injury than other muscles.If you notice any of the following symptoms, you may have injured yourself: constant dull pain, acute pain that gets worse during the day, shoulder pain or arm weakness, and an inability to sleep.If you notice any of these symptoms, you should stop all shoulder and arm exercises and see a doctor.It can make an injury worse if you continue to exercise.