PUSH-UPS
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STRENGTH STUDY
PUSH-UP VARIATIONS & PERCENTAGE BODYWEIGHT
Kinetic Analysis of Several Variations of Push-Ups – 2011 – Ebben
Note: approx. depending on weight distribution
Procedure
– 14 men and 9 women; recreationally fit young adults
Results – Shoulder Width Hand Placement
1. feet on 60 cm box – 75% of bodyweight
2. feet on 30 cm box – 70% of bodyweight
3. hands on the floor– 65% of bodyweight
4. hands on 30 cm box – 55% of bodyweight
5. knees on floor – 50% of bodyweight
6. hands on 60 cm box – 40% of bodyweight
EMG STUDIES
PECTORALIS MAJOR MIDDLE REGION, TRICEPS LONG HEAD
– Standard Push-up vs. TRX Suspension Push-up
Electromyographic Comparison of Traditional and Suspension Push-Ups – 2013 – Snarr
Procedure
– 15 men and 6 women; All subjects were currently physically active with at least six months of resistance training experience
– 4 repetitions
Electrode Placement
– Pectoralis Major Sternal or Middle Head: halfway between the sternal notch and anterior axillary line, approx. 2 cm apart in-line with muscle fibers
– Anterior deltoid: two finger-breadths below the acromio-clavicular joint and angled towards the deltoid tuberosity.
– Triceps Brachii: on the long head of the tricep, approx 2 cm apart following the muscle fibers
Exercises
Standard Pushup – medium width: EMG measured when chest was 2″ from the floor
TRX Suspension Pushup – medium width: EMG measured when chest was level with the hands
Results
Pectoralis Major Middle Head: Suspension 69.54 ± 27.6 %MVC · Standard 63.62 ± 16.4 %MVC
Anterior Deltoid: Suspension 81.13 ± 17.77 %MVC · Standard 58.91 ± 20.3 %MVC
Triceps Brachii – Long Head: Suspension 105.83 ± 18.54 %MVC · Standard 74.32 ± 16.9 %MVC
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PECTORALIS MAJOR MIDDLE REGION, TRICEPS
– Standard Push-up vs. TRX Suspension Push-up
Shoulder electromyography activity during push-up variations: a scoping review – 2021 – Kowalski
Procedure
– 30 articles were included in the final analysis, with a total of 606 participants and an average age of 23.1 ± 1.9 years
– Females comprised 33.2% (n = 151) of study participants.
Exercises
– Unstable: hands on soft side of BOSU
– Standard: on the floor
– Suspension: TRX
– Plus only: on the floor
– Hands on Big Ball
– Incline: hands on step box with 10 Risers
Results
Pectoralis Major: Unstable 70 ·Standard 60 ·Suspension 38 ·Plus only 34 · Hands on Ball 34 · Incline 24
Serratus Anterior: Unstable 65 · Plus only 60-· Standard 50 · Suspension 50 ·Incline 25 · Hands on Ball 20
Triceps: Unstable 68 · Standard 48 · Suspension 48 · Plus only 48 · Hands on Ball 44 · Incline 20
+ Upper Trap: Unstable 48 · Standard 18 · Suspension 16 · Plus only 12 · Hands on Big Ball 10· Incline 5
+ Middle & Lower Trap: Unstable 38 · Standard 28 · Plus only 18 · Hands on Big Ball 8 · Incline 8
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