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Was bringen Liegestütze? Varianten für Muskelaufbau & Kraft Zum Inhalt springen
Bringen Liegestütze für Muskeln wirklich denselben Erfolg, wie schweres Bankdrücken? Ja, wenn Erfolg in Kraft und Muskelmasse gemessen wird. Es sind die gleichen Muskeln beteiligt, weil die Bewegung bei Liegestützen vom Bankdrücken praktisch nicht zu unterscheiden ist. Auch die Belastung lässt sich, mit ein bisschen Erfahrung, auf jedes Niveau anpassen.
Wir schauen uns mal an, wie das für dein Training zu Hause funktionieren kann.
Liegestütze: Muskeln & Muskelgruppen Liegestütze trainieren die Brust-, Arm- und Schultermuskulatur , je nach gewünschter Zielsetzung im Muskelaufbau, Kraft- oder Kraftausdauerbereich. Abhängig von Hand- und Körperstellung lassen sich mal mehr der Armstrecker, mal mehr Anteile des Brustmuskels betonen.
Wenig überraschend, dass Liegestütze von der Fitnessbranche kaum promotet werden: man benötigt kein Equipment und kann sie praktisch überall ausführen. Wirklich effektiv ist die Übung aber nur dann, wenn man weiß, worauf man bei der Ausführung achten muss.
Welche Muskeln trainiert man mit Liegestützen? Brustmuskulatur (m. pectoralis major) Pars clavicularis Pars sternocostalis Pars abdominalis Armstrecker (m. triceps brachii)Caput longum Caput laterale Caput mediale Schultermuskulatur (m. deltoideus)Pars clavicularis Pars acromialis Sägemuskel (m. serratus anterior)Pars superior Pars intermedia Pars inferior Welche Muskeln Liegestütze trainieren, hängt auch von der Ausführung ab. Wir werden uns gleich einige Varianten und die Auswirkungen auf verschiedene Muskelgruppen ansehen. Grundsätzlich gilt: Je tiefer die Liegestütze ausgeführt werden, desto mehr ist der Brustmuskel involviert.
Ein optimales Liegestütz-Training für den Brustmuskel betont also den unteren Teil der Übung besonders. Gegebenenfalls wird die Bewegungamplitude sogar mit Liegestützgriffen verlängert.
Ist der Ellenbogenwinkel 90° oder größer, werden die Trizepsmuskeln mehr involviert. Dieser obere Teil der Übung kann oftmals auch dann noch ausgeführt werden, wenn keine vollständigen Wiederholungen mehr möglich sind.
10 Liegestütz-Varianten und was sie bringen Standard-Liegestütze Incline Push ups Decline Push ups Einarmige Liegestütze Typewriter Push ups Archer Push ups Liegestütze mit Widerstandsband Liegestütze mit Teilkontraktionen Liegestütze mit Omni-Contraction Diamond Push ups Standard-Liegestütze
Die Standard-Liegestütze sollten über die volle Bewegungslänge ausgeführt werden, das heißt, bis kurz vor Streckung der Arme und unten bis kurz vor Bodenkontakt. Tote Punkte durch Streckung oder Bodenkontakt sind zu vermeiden, ebenso wie das Durchhängen des Körpers.
Die exzentrische Phase, der Weg nach unten, sollte etwa 2x so lange dauern, wie die konzentrische Phase. Je nach Trainingsstand eignen sich die Standard-Liegestütze eher für Kraft- oder Muskelaufbautraining. Wenn man nur 5 Liegestütze am Stück schafft, dann ist natürlich jeder Satz ein kleiner Maximalkraftsatz.
Incline Push up
Beim Incline Push up ruhen die Hände auf einer Erhöhung, diese sollte allerdings vorher auf Stabilität geprüft werden. Die Übung wird im Verhältnis zur Erhöhung leichter, da weniger Gewicht bewegt werden muss.
Diese Liegestütz-Variante ermöglicht Anfängern eine höhere Wiederholungszahl und dadurch eine längere Belastungsdauer. Die Incline Push ups sind ein hervorragendes Mittel, das Trainingsvolumen zu erhöhen und mehr für den Muskelaufbau zu tun. Vor allem für diejenigen, die in der Standard-Variante nicht mehr als 12 Wiederholungen sauber hinbekommen.
Decline Push up
Der Decline Push up geht genau in die andere Richtung, mit gegenteiligem Effekt. Die Füße sind auf einer Erhöhung aufgestellt, dadurch wird die Übung teils deutlich schwerer.
Die Übung ist also für fortgeschrittene Sportler geeignet, die mehr im Bereich Kraftaufbau, bzw. Maximalkraft arbeiten wollen.
Einarmige Liegestütze
Mit dem monolateralen Training der einarmigen Liegestütz-Variante können Ungleichheiten zwischen linker und rechter Körperseite ausgeglichen werden. Durch die wesentlich geringere Stabilität wird auch die Stützmuskulatur, z. B. Bauch und Schultern, mehr angesprochen.
Einarmige Liegestütze sind deutlich schwerer und eignen sich für den Kraftaufbau, da für viele Athleten mehr als 8 saubere Wiederholungen (s. o.) kaum möglich sind. Um sich in die Übung einzuarbeiten, sollte das Bein auf der freien Seite (Hand an der Hüfte) zunächst weit abduziert werden, um Stabilität zu erreichen. In späteren Einheiten kann das Bein weiter zum Körper herangezogen werden.
Typewriter Push ups
Bei Typewriter Push ups stehen die Arme relativ weit (etwa 150% biakromialer Abstand) auseinander. Die exzentrische Phase nach unten wird nun in Richtung einer Hand ausgeführt. Hier wird die Spannung gehalten und dann eine horizontale Bewegung zur anderen Hand durchgeführt, bevor die Arme wieder gestreckt werden.
Typewriter Push ups sind, ähnlich den einarmigen Liegestütze und den Archer Push ups eine Intensivierungsmethode, da sich in der konzentrischen und exzentrischen Phase wesentlich mehr Last auf einer Körperseite befindet. Entsprechend sollte jede Wiederholung auch abwechselnd nach links und nach rechts durchgführt werden.
Der eigentliche Vorteil der Übung liegt aber in der höheren (isometrischen) Belastungsdauer in der untersten Position, die in erster Linie den Brustmuskel trifft. Dies wird durch die weite Armstellung noch weiter forciert.
Archer Push ups
Wer stattdessen mit einer Liegestütz-Variante nach wie vor Brust und Trizeps relativ ausgeglichen trainieren möchte, zum Beispiel um sich langsam an den einarmigen Liegestütz heranzuarbeiten, für den ist der Archer Push up das Richtige.
Anstatt, wie bei den einarmigen Liegestützen, eine Hand komplett vom Boden abzuheben, wird diese einfach weiter vom Körper entfernt, während die andere in Normalstellung bleibt. Die Bewegung geht nun zu der Hand in Normalstellung, während die entfernte Hand ein wenig Stabilität gibt.
Der Archer Push up eignet sich hervorragend, um schrittweise eine Hand immer weiter vom Körper zu entfernen, bis einarmige Liegestütze möglich sind.
Meistens ist der Zielmuskel bei Liegestütz der Brustmuskel Liegestütze mit Widerstandsband
Das Widerstandsband wird um den oberen Rücken gelegt, die Enden jeweils mit einer Hand am Boden gehalten. Beide Hände sind dabei in Normalstellung, wie beim Standard-Liegestütz. Je nach Schwierigkeitsgrad sollte schon am untersten Punkt der Bewegung eine leichte Spannung auf dem Gummiband liegen.
Mit zunehmender Streckung der Arme erhöht sich auch die Spannung auf dem Band. Hierdurch wird der obere Teil der Bewegung und damit die Arbeit des Armstreckers mehr betont.
Liegestütze mit Teilkontraktionen
Ein ähnlicher Effekt lässt sich mit Teilkontraktionen erreichen. Hier wird jeweils nur der untere Teil (Ellenbogenwinkel <90°) oder obere Teil (Ellenbogenwinkel >90°) ausgeführt. Im Ergebnis wird anteilig mehr der Brustmuskel oder mehr der Trizeps in den Fokus der Übung gestellt.
Teilkontraktionen haben nichts mit Cheating und unvollständigen Wiederholungen zu tun, wie gerne behauptet wird, sondern sind im Gegenteil ein gutes Mittel, Schwächen auszugleichen und Muskeln gezielt ins Visier zu nehmen.
Wem hierbei die Teikontraktion im unteren Teil der Bewegung zu kurz ist, der kann über die Anschaffung von Liegestützgriffen nachdenken. Mit diesen lässt sich die Bewegungslänge erhöhen und der Brustmuskel noch besser trainieren.
Liegestütze mit Omni Contraction
Mike Mentzer und sein Heavy Duty Training erwähne ich auch an dieser Stelle gerne, seine “Erfindung” Omni Contraction Training lässt sich aber auch unabhängig von Heavy Duty einsetzen.
Was sich zunächst fremdartig anhört, ist eigentlich ganz einfach. In der exzentrischen Phase, auf dem Weg nach unten, wird die Spannung an drei Punkten für 2 – 3 Sekunden gehalten: oben, kurz vor der Streckung der Arme; mittig, mit Ellenbogenwinkel bei 90°, unten, kurz vor Bodenkontakt.
Einige Sportler werden dies aus dem Kampfsporttraining kennen, das Prinzip eignet sich aber vor allem auch für den Muskelaufbau. Durch das Halten entsteht eine hohe isometrische Spannung und die Muskeln können isometrisch mehr leisten als konzentrisch.
Der gewissenhafte Sportler wird relativ bald an einen Punkt kommen, an dem das Strecken der Arme nicht mehr möglich ist. Ab hier machen wir erzwungene, negative Wiederholungen.
Der Weg nach oben wird abgefälscht, indem man auf die Knie geht. Die exzentrische Phase wird nach wie vor im Omni-Contraction-Modus durchgeführt, bis auch diese nicht mehr möglich ist. Die so erreichten Spannungswerte dürften die der meisten anderen Liegestütz-Varianten übersteigen. Entsprechend sparsam sollte man die Übung einsetzen.
Diamond Push ups
Beim Diamond Push up werden Daumen und Zeigefinger der beiden Hände aneinander gelegt. Hierdurch wird die Bewegungslänge nach unten deutlich begrenzt und dadurch in erster Linie der Trizeps in die Übung involviert.
Wenn die Range of Motion sehr kurz wird, legt man die Hände nur enger zusammen und nicht aneinander.
Diamond Push ups sind eine äußerst effektive Liegestütz-Variante, allerdings gibt es auch einen Nachteil. Durch die Innenrotation der Arme und die damit verbundene weitgehende Abduktion der Ellenbogen können sowohl im Schultergelenk als auch im Ellenbogengelenk Schmerzen entstehen. Ist dies der Fall, würde ich lieber zu einer der anderen Intensivierungsmethoden greifen.
Beim Liegestütz die richtige Position finden Durch die Ausführungsvarianten werden die Liegestütze zu einer vielseitig einsetzbaren Übungen. Wer möglichst viele Muskeln trainieren will, sollte sich aber zunächst auf die Standard-Variante verlassen.
Die Füße sind aufgestellt, die Hände etwas mehr als schulterbreit auseinander. Sofern der Schwerpunkt nicht direkt auf den Trizeps gelegt werden soll, empfehle ich, die Fingerspitzen nach oben oder leicht nach außen zeigen zu lassen. Das hat gleich zwei Vorteile.
Zum einen können wir so sicherstellen, unser stärkstes Pferd im Stall, den m. pectoralis major , angemessen an der Übung beteiligt zu haben. Zum anderen verhindern wir eine starke Innenrotation der Arme. Die Innenrotation bei vielen Kraftübungen ist mitverantwortlich dafür, dass selbst trainierte Sportler manchmal Haltungsschäden (Rundrücken) aufweisen.
Vermeide es, die Ellenbogen weit vom Körper abzuspreizen, zu empfehlen ist ein Oberarm / Körper – Winkel von 30° bis 45° . So kann der Körper die größte Kraft entfalten und das wird schnell klar, wenn du dir überlegst, in welcher Armposition du Gegenstände (oder Personen) von dir wegschieben würdest. Nein, ernsthaft, probier es aus, wenn du bewegliches Mobiliar oder einen Partner zur Verfügung hast.
Niemand streckt die Ellenbogen vom Körper weg, wenn er Kraft ausüben will. Instinktiv werden die Arme zum Körper gezogen und zwar auch, um die Schultern zu schützen. Menschen, die wegen Schulterproblemen schwere Übungen wie Bankdrücken nicht ausführen können oder wollen, werden in dieser Form der Liegestütze einen guten Freund finden.
Was ist besser Liegestütze oder Bankdrücken?
Ob du besser Liegestütze oder Bankdrücken machen solltest, hängt von der Zielsetzung ab.
Das Bankdrücken hat den offensichtlichen Vorteil, dass der Widerstand punktgenau durch Gewichte eingestellt werden kann, eignet sich also besser für progressives Krafttraining . Liegestütze hingegen ermöglichen eine größere Variation in der Handstellung und schonen die Schulter. Außerdem wird Stützmuskulatur , zum Beispiel der Bauchmuskel, stärker aktiviert.
Idealerweise startest du die Bewegung auf dem Untergrund liegend und achtest dabei darauf, dass die Hände etwa in Höhe des Brustbeins aufgesetzt sind. Auch hier ist es unser Ziel, maximale Kraft zu generieren. Das ist schlecht möglich, wenn du mit den Händen in der Nähe der Schultern startest.
Hingegen ist es völlig ok, wenn der Körper bei der Streckung der Arme nach kaudal, in Richtung Füße wandert. Du drückst dich also nicht nur vom Boden weg. In der Endposition (Streckung der Arme) sollten die Hände dann auf Höhe des oberen Brustmuskels / der Schultern sein.
Dies beschreibt übrigens auch den korrekten Arbeitsweg beim Bankdrücken.
Wichtige Punkte der Körperhaltung bei Liegestützen:
Gesäß und Bauch anspannen, damit der Körper nicht in der Mitte durchhängt Kopf gerade halten, nicht nach vorne fallen lassen Die Schultern so weit nach unten (zu den Füßen) ziehen wie möglich Sind Liegestütze gut für Muskelaufbau? Liegestütze lassen sich gut für den Muskelaufbau einsetzen. Vor allem die Brustmuskulatur, der Trizeps und die vordere Schulter werden optimal trainiert. Ein Push-up Workout fördert außerdem die Stabilität in der Körpermitte besser als Bankdrücken oder Butterfly.
Damit die Hypertrophie ihre volle Wirkung entfalten kann, sollten Liegestütze, genau wie Übungen im Fitnessstudio, nicht zu häufig im Trainingsplan erscheinen. Dreimal die Woche ist das absolute Maximum, auch mit zwei Trainingseinheiten in der Woche lassen sich durch Liegestütze gute Erfolge beim Muskelaufbau erzielen.
Kann man jeden Tag Liegestütze machen?
Für Muskelaufbau sind Liegestütze jeden Tag nicht die beste Wahl. Du solltest dich auf zwei bis drei Trainingseinheiten pro Woche beschränken, dabei die Wiederholungszahl und Ausführung variieren.
Tägliche Liegestütz können für Kraftausdauertraining oder Gewichtsreduktion sinnvoll sein. Das tägliche Pensum an Liegestützen sollte dabei so angepasst werden, dass der Muskel nur zu ca 50 -70% beansprucht wird.
Wie viele Liegestütze für Muskelaufbau? Im Rahmen der sequenziellen Muskelrekrutierung eignen sich auch höhere Wiederholungszahlen (Belastungsdauer <120 Sek.) für die Hypertrophie , sofern die Sätze bis nahe an die Belastungsgrenze ausgeführt werden. Dies gesagt, ist das Training in verschiedenen Belastungsbereichen ideal für die Ausbildung der Muskulatur und damit einhergehender Kraftzuwächse.
Schwerer Bereich: 1 – 5 Wiederholungen
Mittlerer Bereich: 6 – 15 Wiederholungen
Leichter Bereich: 16 – 50 Wiederholungen
Wer ganz am Anfang seiner sportlichen Karriere steht, sollte damit keine Probleme haben. Liegestütze können auf den Knien oder auf einer Erhöhung (Incline) ausgeführt werden, um eine höhere Wiederholungszahl zu erreichen. Kleinere Belastungszeiträume und Wiederholungszahlen können dann mit der Standard-Variante trainiert werden.
Findet beides an einem Tag statt, sollte man die schwerere Liegestütz-Variante natürlich zuerst trainieren.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Fortgeschrittene Sportler haben verschiedene Intensivierungsmethoden zur Auswahl, um die Liegestütze auch langfristig immer wieder zu einer neuen Herausforderung zu machen.
Welche Liegestütz-Varianten eignen sich für Fortgeschrittene & Profis? Einarmige Liegestütz sind die effektivste Variante für Profis. Wem das nicht reicht, der kann Zusatzgewichte, zum Beispiel in einem Rucksack, zur Hilfe nehmen.
Fortgeschrittene können sich auch an den Liegestütz-Varianten Typewriter Push-ups oder Archer Push-ups versuchen.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Ich bin auch ein großer Fan von Widerstandsbändern bei Liegestütze. Vor allem deswegen, weil so die muskuläre Belastung auch bei zunehmender Streckung der Arme hoch gehalten werden kann, was vor allem den Trizeps “freut”.
Achte aber darauf, dass das Band fest sitzt und auch am Start der Bewegung schon eine leichte Spannung anliegt.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Sind Liegestütze gut für die Brust?
Liegestütze sind dann gut für die Brust, wenn die Wiederholungen vollständig ausgeführt werden. Achte darauf, bei geradem Körper wieder richtig weit runter zu gehen, bis kurz bevor du den Boden berührst. Gerade in diesem Bereich ist der Brustmuskel besonders aktiv.
Eine weitere zweckmäßige Intensivierungsmethode ist die Ausführung auf Griffen, Kurzhanteln oder ähnlichem, was die Bewegungslänge nach unten erhöht und die Arme weiter hinter den Körper führt. Diese Variante eignet sich vor allem, wenn man die Brustmuskulatur noch stärker in die Liegestütze involvieren will.
Liegestütze gehören ins Brust / Trizeps Programm Auch wenn viele Muskeln bei sauber ausgeführten Liegestützen involviert sind, sollte man dennoch einen Zielmuskel festlegen, um der Übung den entsprechenden Platz zuzuweisen. Zumindest wenn man einen koordinierten Zugang zum Muskelaufbautraining sucht.
Dafür eignet sich in erster Linie der Trainingstag, an dem Brust trainiert wird, denn der m. pectoralis major ist der größte beteiligte Muskel. Der m. triceps brachii ist aber ebenfalls stark involviert und ist nicht selten der Muskel, der als erstes aufgibt.
Findet das Training der beiden Muskeln in einem Split-Plan an zwei verschiedenen Tagen statt, kann man sich bei Bedarf mit Teilwiederholungen behelfen. Für das Brusttraining würde dann der untere Teil der Bewegung betont, anders herum für den Trizeps.
Sind Liegestütze gut für den Bauch?
Liegestütze sind dann gut für den Bauch, wenn der Rumpf nach der letzten Wiederholung noch angespannt bleibt. Anstatt sich abzulegen sollte man in der Liegestützposition so lange bleiben, bis der Bauchmuskel auch aufgibt – mit geradem Rücken natürlich!
Auch wenn Liegestütz nicht statt Sit-ups gemacht werden sollten, sind sie als Ergänzung für den Bauch durchaus brauchbar.
Für den Bauchmuskel nach dem letzten Liegestütz in die Plank gehen. Selbst für Fortgeschrittene kann sich aber ein Ganzkörper-Trainingsprogramm durchaus lohnen. In diesem Fall können die Liegestütz bei jedem Training eingesetzt werden. Empfehlenswert ist in diesem Fall eine Variation der Übung in den drei oben genannten Trainingsbereichen leicht / mittel / schwer.
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