Options for push-ups and racks, a set of exercises for home

Stops Kettler ( 9 votes, average: 5.00 out of 5)

All athletes try to make their training more effective. But even doing it at home is quite possible. Regular push-up supports can help you with this. The stops will not take up much space, and thanks to the stops you can do a variety of exercises and will partially replace doing pull-ups on the horizontal bar.

Push-up supports

Push-ups with push-ups

Thanks to the supports, there will be a greater load on the chest muscles. In just a few months you will be able to see great results. Also, thanks to the stops, you will load your triceps, biceps and abs even more.

• Before you start training, remember that the benefits of push-ups will always be on your side.

You can get these results when doing push-ups using your fists or fingers. But this type of push-up is not suitable for everyone, especially if you don’t have very strong hands. Push-up supports increase the effectiveness of all your workouts and prevent injury. With the help of such a sports item, injuries are reduced and muscles are thoroughly pumped.

When performing push-ups with the help of stops, you need to do everything correctly, because only then will you get results. In general, the rules for push-ups using stops are practically no different from simple classic push-ups. The load itself will change with different positions of your hands. Leg position is just as important. The higher they are, the greater the load will be.

If you place the supports parallel, you will have to put unnecessary stress on your wrists. It is best to position the supports at a forty-five degree angle to your body. If you put supports on chairs, then such push-ups will be no different from push-ups on uneven bars. Of course, you can try this option, because by doing this you will not only add variety to your training, but also pump up other muscles.

How to exercise correctly

Let's look at the best exercises on push-ups.

Scheme of muscle work during push-ups

The technique of execution, the muscles worked, and the purposes for which these exercises are suitable will be highlighted.

• Classic push-ups. Starting position, lying down, legs together, hands shoulder-width apart. We slowly lower ourselves down, the distance from the floor to the chest should be about the size of a fist or a tennis ball. Slowly we rise up. During the exercise, we try to strain the abs and buttocks, for static training of the core muscles. If it is difficult to do the exercise, then in the starting position we change the position of the legs, kneeling, hands in support, lying shoulder-width apart. While performing classic push-ups, the pecs actively work, triceps, muscles of the hands and forearms.
• Push-ups with narrow arms. Starting position in prone position. We place our hands in a narrow position at a distance of 10 cm from each other. We lower ourselves down, there should be a distance of two fists between the chest and the floor. We push up to the starting position. The pace of the exercise should be moderate: 2 seconds to go down, 1 second to go up. The triceps and biceps extensors are actively involved.
• Push-ups for the pectoral muscles with wide arms. Starting position, lying down with your arms wide. Each arm is 15 centimeters from the shoulder. The pectoral muscles are tense. Lower yourself slowly as low as possible, while trying to stretch the pectoral muscles as much as possible, lower down for 2 seconds, fix the position for 2 seconds and slowly return to the starting position within 2 seconds. The peculiarity of this positioning of the hands allows you to work the pectoral muscles, fully stretch them and build a strong chest. It also allows you to work the front part of the deltoid muscles, due to which the shoulders will have rounded, beautiful shapes.
• Push-ups for deltoid muscles. Starting position, we stand on our heels and bend over while lying down, similar to washing floors. Hands shoulder-width apart, hold the supports with a horizontal grip, and you should feel how the weight of your body goes to the deltoids. Slowly lower your face down to the floor and rise to the starting position. The exercise perfectly works the shoulder muscle bundles and has a strengthening and healing effect on the shoulder joints. If you want to start working out in the gym, then this exercise is perfect for overall body strengthening.
• Handstand push-ups. This exercise has become widespread thanks to the new sports discipline of CrossFit. The exercise is considered difficult and is only suitable for people who have been involved in sports for at least several years. Starting position, near the wall we stand in a handstand, hold tightly to the supports, you can lean slightly on the wall. Standing in the starting position, we slowly lower ourselves down, fix the position and push the body up. You should approach the exercise responsibly, as it is traumatic, so before you start using it, you should strengthen your joints and ligaments with regular push-ups.

Types of push-ups with stops

Exercises with push-ups are no different from simple push-ups, and you can do exercises with supports in different ways. Let's consider more effective exercises:

Types of push-ups with stops

1. You will need to place your hands in front of your face and do regular push-ups. In this case, you should bend your elbows only inward. With this type of push-up, a large load will be placed on the triceps, shoulders and back. A small load will also be placed on the chest muscles.
2. You need to spread your arms as wide as you can and do simple push-ups. At the same time, try to bend your elbows in different directions. With this type of push-up, you can put more stress on the latissimus dorsi, pectoral muscles and shoulders. When performing this exercise, you do not have to do barbell push-ups and dumbbell flyes. Push-up supports do not require any special clothing or a large room.
3. With these push-ups, the main emphasis will be on the triceps and wings. If you place your hands wider than your shoulders, the effect will be even better. In general, in this case, you can also pump up your deltoid muscles. And it’s difficult to pump them up even with the help of different exercise machines. But a simple, inexpensive stop will help you cope with this.

Contraindications to this type of training

Doing push-ups loads the muscles. However, in some cases such training is not recommended. Such cases include:

• diseases of the spine;
• sprain;
• wrist injury;
• diseases of internal organs;
• last trimester of pregnancy;
• period after surgery.

It is recommended to start training with a warm-up. Sudden physical activity can cause irreparable harm. In the absence of experience, the load increases gradually.

How to choose good stops - video

As for the stops, they are very comfortable, ergonomic and effective. When purchasing and choosing stops, you need to pay attention not only to quality, but also to strength. It won’t be bad if you try them out right in the store or when the courier arrives. After all, there are many stops that slide on the surface or are not stable. You don’t even need to purchase such stops, because they will be of no use.

Pay also attention to the convenience of the handles. They shouldn't be slippery. The next thing you need to check is whether these stops can actually support your weight. Conventional stops can withstand loads of up to one hundred kilograms. If you weigh a lot more, you may want to look for much stronger stops. We also suggest that you make push-up supports with your own hands. You can make stops from wood or metal. You can look online for different types of stops and how to make them.

How to make a Bulgarian bag

This simple equipment is used both in martial arts and in general physical training. There are a lot of exercises with it, and depending on the goal, you can choose groups of certain exercises. The most common exercises with a Bulgarian bag: turning the bag around, bending to the sides and forward, lunging forward and to the side, squats, jumping, swings, swings with throwing behind the back, various variations of presses. This is not a complete list of exercises, but it also makes it clear that the Bulgarian bag is a fairly versatile piece of equipment. As a Bulgarian bag, you can simply use a bag with a small amount of sand, an ordinary travel bag with sand, and so on. It is generally accepted that a Bulgarian bag is a horn-shaped projectile, but since the sand is free-flowing, in general, straight containers can be used. This projectile is often made from car inner tubes, but since I couldn’t find any inner tubes, I decided to make it from old jeans, and overall it turned out well, although it turned out to be easy for me. Quite suitable for beginners. If you just started training and decided to start with home workouts, then this is what you need.

To start, I cut off the pant legs. We'll take the trouser legs for our bag, and you can wear the shorts that you've learned to wear at home in the summer. We take one pant leg, make an indent at the edge for the arms, thread a thread through it, pull it together and tie it. You need to use nylon threads.

Now you need to put one pant leg into the other, and only then pour sand into the middle. It will be difficult to put a pant leg with sand into another pant leg. After we pour sand into the pant leg, which is in the middle, we pull it together with threads and tie it on the other side.

Next you need to tie the edges of the outer leg. The bundles of the inner trouser leg can be simply folded, tying only the outer leg, or you can place the inner bundles in the middle of the outer ones and tie them together. That's all. The result was a projectile somewhat reminiscent of candy. Loops can be made from rope at the ends for convenience.

Torneo stops

Torneo push-up supports are an effective and convenient accessory with which you can strengthen your pectoral muscles, arm and shoulder muscles. Such stops can be used not only by men, but also by women. You can find more sports equipment in the section.

Torneo stops

With the help of supports, women can improve the shape of their breasts and the tone of their chest muscles. To make your workouts comfortable, manufacturers have made soft handles on the stops. The stops weigh a little less than a kilogram and can withstand weights of up to one hundred kilograms. The price for this product is about three hundred hryvnia. Stops can be purchased either at a sporting goods store or online.

Criterias of choice

In order for sports equipment to last for a long period, it is important to choose the right one. It is recommended to pay attention to the following criteria:

• The material from which objects are made. Preference should be given to metal. Metal construction has a longer service life. When choosing plastic, preference should be given to high-quality material. Flimsy plastic will not perform all its functions and will quickly become unusable.
• The presence of a treated handle - most often a layer of rubber or foam rubber is used for processing. The rubber will last longer. Foam rubber tends to wear out quickly.
• Availability of rubber backing. This feature allows you to avoid scratches and damage to the floor covering.

It is also important to select the correct weight of sports equipment. If in the future the racks will be regularly moved, preference should be given to lightweight models that you can always take with you.

Kettler stops

Kettler push-up supports are an effective and convenient tool for strengthening the muscles of the chest and arms. With the help of stops, you can perform simple push-ups and get even better results. Plus, you don't need too much space to store the stops because they're so small. You can safely take them on vacation or to the gym. The handles are very soft, making your workout even more comfortable.

Kettler stops

Although the stops do not weigh much, they can withstand weights of up to one hundred kilograms. You can buy such stops on the Internet, or on the official website. The price for them will be much less than when purchased in a store. In addition, you will be able to receive stops in just a few days. You pay the money upon receipt of the goods, so there is no way they can deceive you. You can check it right upon receipt of the goods and make sure that everything is fine with it.

We purchase for home use

If you decide to buy such a simulator for yourself, then you should pay attention to many things, even to the little things. The main thing is to choose a high-quality device, check all fastenings and unevenness. It is necessary that the exercise machine stands level on the floor, its handles do not slip or fly off the metal fasteners.

All rubber surfaces must be smooth, elastic and as strong as possible. The rubber on them is usually thick and hard, more like plastic. Before purchasing, it is advisable to familiarize yourself with the individual characteristics of the product and read the instructions. When choosing a simulator for yourself, you should choose the option that best suits your parameters.

You can purchase sporting goods of this type at the Sportsmaster store. This store has long been popular with many. He works only with trusted suppliers and represents well-known brands, so the percentage of low-quality products is very low. It is worth noting: the store provides a guarantee for all its products, which will once again protect you.

Advantages of stops made at home

With the help of stops, you can change your load on different muscles. Everyone knows that by doing the same exercises, the muscles get used to them over time and stop reacting to it. If you do push-ups and want to gain muscle mass with this, then you need to use different types of push-ups. With this you will surprise your muscles, and they will begin to produce results again. Supports will help you diversify your workouts and build muscles in just a few months.

Advantages of stops

In general, it’s quite possible to do without stops, but sometimes they are simply necessary to add variety to your home workouts. If used correctly, they will not only be effective, but also useful.

More power

Push-ups are a fairly simple exercise, and your muscles quickly get used to it. Therefore, after some time, training stops giving a visible effect. It seems like he worked conscientiously, and his muscles don’t even hurt. Therefore, the first advantage that is worth mentioning is that doing push-ups is more difficult than just doing push-ups from the floor. If your usual exercises have become too simple, you should try to acquire equipment that increases the range of motion. Of course, you can use improvised means, from a brick to a thick book, but factory push-ups are more convenient and safer.

How to learn to do push-ups from scratch: a ready-made plan

It's okay if you've never done push-ups before or had a long break from fitness and have lost this skill. Anyone can learn to do push-ups, regardless of gender or age! Of course, you'll need regular practice, but learning how to do push-ups is not as difficult as, say, doing pull-ups.

The most important thing to remember if you want to learn how to do push-ups efficiently and effectively: you must always follow the correct technique from the very first repetition of the exercise. Even if you start with simple exercise variations, remember proper form and technique

Execution technique

Take the starting position from the options suggested above.

• Next, while inhaling, bend your arms at the elbow joint. We do this until you feel a tingling sensation in your shoulders. This will be a signal that there is no need to go lower.
• The back should remain straight throughout the entire exercise.
• As you exhale, lift your body up and straighten your arms. At the top point we leave a slight bend in the elbows.

Hand and foot option on the floor

Foot on the floor option

Bench leg and arm option

If you find it easy to do the exercise with your own weight. Then feel free to add weights.