Mastering Push-Ups: Understanding Weight Distribution and Muscle Engagement

Key takeaways:

1. The weight you push during a push-up depends on your body mass distribution and center of gravity.
2. Adjusting hand and leg positions can alter the weight distribution during push-ups.
3. Different push-up variations target muscles differently, with handstand and planche push-ups emphasizing shoulder strength.

Understanding Push-Up Weight #

• In a standard push-up, you support around 65 to 75% of your body weight.
• Weight pushed varies based on mass distribution and center of gravity.
• Placing hands higher reduces the weight, while raising legs increases it.
• Handstand push-ups shift focus to shoulders and require pushing most of your body weight.

"How hard a push-up is depends on the muscles targeted, not just the weight pushed."

Push-Up Variations #

• Planche push-ups emphasize shoulder strength by moving shoulders in front of wrists.
• Doing push-ups on knees reduces weight by changing leverage, targeting 49 to 62% of body weight.
• One-arm push-ups double the weight lifted per side, engaging muscles asymmetrically.

Training Progression #

• Visit calimove.com for detailed guides on integrating modified push-up variations into a progressive program.
• Different push-up variations challenge various muscle groups like abs, hip flexors, quads, and shoulders.

"Unleash your full potential with high-quality videos and detailed instructions at calimove.com."

Summary for: Youtube