Rotary Push-Ups allow an enhanced workout routine and gets the most out of the push-up exercise, challenging muscles even further and smoothly rotating handles help to reduce strain on wrists.

At first glance, push-ups on the stops hardly differ from the classic ones, but this is only at first glance. If you look closely at the technique, you will see the differences. Many of them will give you benefits and even help you work out some muscle groups better.

1 - Increased range of motion

Stops increase the distance from the floor to the chest. As a result, your way down during push-ups will be longer. A high range of motion will allow the muscles of the chest to stretch well at the lower point. And it will not just be a stretch, but a stretch under load, because the weight of your body will do the trick.

Stretching under load stimulates the growth of dry muscle tissue, and there is evidence for this. In experiments, the targeted use of the method doubled the thickness of the calf muscle fibers.

Even without knowing the scientific facts, many already use this method when they perform the same wiring with dumbbells trying to lower the dumbbells as low as possible. This technique is popular with many professionals. For example, to maximize chest stretching, Arnold not only lowered the dumbbells as low as possible, but also took a deep breath.

Pushing up with stops you can achieve a similar effect of stretching the chest, as with wiring. The main thing is to move with a full range of motion. It will also be useful to linger at a lower point, as in the research protocol, which we spoke about above. This will give a good boost to muscle growth.

Although an increased amplitude is good for your muscles, it also increases the risk of injury to the shoulder joint. This applies to beginners in whom the musculoskeletal system may not be prepared for such loads. If your training experience is small, it is better to postpone push-ups with stops until better times and focus on simpler exercises. Also, it’s not worth the risk to everyone who has problems with ligaments or joints of the shoulder girdle.

2 - Load variability of push-ups stops

Even the most effective training program stops working after a while, and all because of adaptation. The body gets used to the loads and stops responding to them with an increase in muscle mass or strength indicators.

If you prefer to train at home, it is doubly more relevant. Indeed, due to the small number of simulators, the variability of exercises will be small.

The stops will help to solve this problem and switch from regular push-ups to push-ups with another technique. With a higher amplitude of movement, with a different setting of the hands, the exercises themselves may differ, because the stops allow you to do push-ups with reverse grip or reverse push-ups for triceps.

Ultimately, the variability will improve the indicators you need and avoid going to the training plateau. But only for a while, because then again you will need to change the approach.

Angle At The Wrists

Pay attention to the angle at the wrists

3 - More natural position of the wrists

An angle of 90 degrees during push-ups is not the best thing that can happen to your wrists. Such a position could be called natural only if we continued to move on four limbs during evolution. Well, since this did not happen, the right angle in the wrists is not the most successful position from the point of view of biomechanics, so wrist injuries when doing push-ups are not uncommon.

With the emphasis, everything is simpler: during push-ups, the wrists will not bend so much and they will be in a more natural position, which will reduce the risk of injury.

Also, many who have already had a wrist injury note that push-ups with emphasis are made easier and without pain.

Write a comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.