Push-ups - is a fairly simple physical exercise that allows you to use almost all muscle groups and benefit from it. The exercise is done on the floor. Depending on the type of push-ups, you can work different muscle groups. For example, you can focus on the chest or arms, triceps or back. Also, when doing push-ups, the abdominal and thigh muscles additionally receive a static load. There are many variations of this exercise.
The following types of push-ups are the most common and popular:
classic push-ups from the floor
The lying down position is taken with the support of the toes (legs together or slightly apart) and open palms, which should be slightly wider than the shoulders. The ideal performance is when the athlete touches the floor with his chest and chin and looks in front of him. This way, the deltoid muscles, triceps, and deltoids work. After a few weeks of doing this exercise, you can increase the level of difficulty
weighted push-ups
This type of exercise is commonly used by strength athletes. After all, such push-ups are aimed not only at shaping the relief, but also at the deep development of muscle tissue. It's important to note that you need to do them wisely and gradually increasing. For this purpose, special vests are used, which are cut in such a way as to distribute the load over the body as conveniently as possible. They have weights inside that can be changed depending on how much weight you need
deep push-ups
Aimed at maximizing the effectiveness of muscle work with a large vertical amplitude. To do this, the floor level (the lowest point during the press) is lowered
slow push-ups
The point of such exercises is that without weight, endurance is trained, and with additional weight, strength is trained. The key to slow presses is continuity. This means that at the lower and peak points of arm flexion, you do not need to stop, but immediately begin the reverse movement. Everyone chooses the speed of performance for themselves, based on the fact that you should do 8-10 repetitions at a time
push-ups with a wide grip
The emphasis is on the pectoral muscles: the hands rest on the floor at a distance twice as wide as the shoulders, the elbows diverge to the sides when lowering down. The weighting for this exercise is done by lifting the legs on a bench or a special stand. Raising the fulcrum of the steps 60 cm from the floor will increase the load to 75% of the athlete's weight. It is important to keep your back straight at all times and prevent your abdomen from sagging, otherwise the meaning of the press is completely lost
push-ups with a medium grip
An exercise that will help you pump your triceps if done correctly. The palms are clearly shoulder-width apart, and the elbows move parallel to the body as you lower the body, pressing against it as much as possible. Weighting or simplifying the exercise is done in the same way as for classic push-ups (adding weight, raising the fulcrum of the legs, or kneeling)
push-ups with a narrow grip
One of the most difficult variations of this exercise. The emphasis is on the palms, which should be turned slightly outward, hands in the middle of the chest. Feet shoulder-width apart or slightly wider. At the lowest point, the chest should touch the fingers. In this position, the exercise puts the maximum load on the triceps and the front of the deltoid muscle
push-ups on one arm
This is another of the most difficult exercises designed for trained athletes. Those who are just starting to train should not even try to do this press, as there is a high probability of injury. Correct performance: the supporting arm is in line with the body, the other arm is behind the back; legs are spread wide to ensure balance. At the lowest point, the chest touches the floor, in the reverse movement, the shoulders are kept parallel to the floor
push-ups on the fingers
This exercise strengthens the hands and all its joints. In this case, the type of push-up is not important (the only exception is a narrow grip, in which it is very difficult to position your fingers comfortably). In order to understand whether you can do a push-up, you should stand in the starting position for a while. If your fingers are tired and start to hurt in the first seconds, it is better to give up the exercise and work with an expander to strengthen the hand
Different variations of push-ups differ in terms of difficulty, as well as the muscle groups involved in the performance. One-arm push-ups are considered one of the most difficult variations. When performing them, you need to alternate your arms so that one of them does not lag behind the other in load. The benefits of push-ups are obvious. This simple exercise helps to engage all muscle groups, ensuring harmonious development of the body.
The benefits of push-ups
Push-ups are a great way to build a strong and beautiful muscle frame. The training block should be selected according to the age and gender of the athlete. Many people think that this type of exercise trains only a small number of muscles, but by shifting the emphasis (the supporting positions of the arms and legs), the whole body is involved. Active pressing of your own body makes you work:
- large chest muscles
- triceps (triceps)
- biceps (biceps)
- deltoid muscles
- anterior serrated muscles (muscles of the side of the chest and upper ribs)
In addition to forming and strengthening the muscular frame, push-ups, like any properly structured physical activity, develops proper breathing and lung function, improves blood flow in all parts of the body, strengthens ligaments and joints, and saturates body tissues with oxygen. There is no age limit: even children can do push-ups under adult supervision.
The technique of push-ups from the floor for muscle growth and relief formation:
strengthening of the triceps
With a narrow hand position. The main thing is the correct technical performance: the palms are as close as possible (fingers lie on top of each other), at the lowest point of the lowering amplitude the chest touches the hands, and the elbows are spread apart.
Press with a medium grip, when the elbows are pressed to the body as much as possible during the movement.
Complications or the transition to fists in the support are added only after it becomes clear how well the triceps are working.
obtaining high-quality relief
One thing to note right away is that the relief will not form if there is a large amount of subcutaneous fat on the muscles. The picture will be formed only if the athlete has enough muscle mass. Effective exercises will help to make your arms more prominent if you perform them with gradual, consistent weight. Otherwise, the muscles will get used to the weight and will only maintain their own condition (even increasing repetitions will not help).
Reverse push-ups will help to shape the abdominal muscles. The correct technique is similar to the bench press: hands rest behind your back on a bench or other surface, buttocks above the floor, feet on heels as far as possible from the point of resistance of the palms; arms bend to a position where the elbows form a right angle (a sharper position requires better physical fitness).
mass building
The first thing you need to learn if you want to gain weight is that the technique of exercise changes completely. Conventional exercises with a person weighing up to 80 kilograms will not give any results. Important: a dense, balanced diet for gaining weight, a clear regularity of training, and proper rest.
The classic push-up is used, which is performed extremely slowly with a forceful explosive ending. That is, the body is lowered slowly and smoothly to the lowest point of the amplitude (2-3 seconds), fixed for a moment and returned back with a powerful forceful movement. The ideal number is 8-12, 4-5 sets per set. The scheme of push-ups from the floor for muscle growth implies that you should gradually increase repetitions over 15 weeks.
How to do push-ups correctly
The main mistake of all beginners is a dismissive attitude to the technique of performing a particular exercise. At best, the wrong body position will lead to a lack of clear results, even after many months of training. At worst, it can lead to muscle strain, tendon and joint injuries, and accidents. A proper push-up from the floor involves:
- mandatory warm-up of the whole body before starting exercises, with special attention paid to the hands and shoulder joints
- correct positioning of the palms, feet and neck (chin at chest level)
- the use of special wrist bands is recommended
- with any type of push-ups, the back remains straight, the entire body forms a single straight line: neck, back, hips, heels
- correct breathing: downward movement occurs while inhaling, returning to straight arms while exhaling
- regularity of training: one approach per month, even for a hundred presses, will not give any effect
- correct selection of load frequency: there is no point in working to wear out in one approach when you can break the workout into several stages
Features of the exercise technique
The push-up technique is known to everyone, but when doing the exercise, you should consider your own goals and objectives. So, if your main task is to work out your pectoral muscles, then perform the exercise as follows:
- Take a supine position, place your palms on the floor, slightly wider than your shoulders. Stretch your legs down, with your socks firmly on the floor. Keep your back straight, try to look slightly forward
- Lower yourself down at a medium speed. At the lowest point, there should be a distance of several centimeters between the surface and your chest. But you can also do push-ups with your chest touching the floor if your shoulder joints are sufficiently developed. This type of push-up is most often used in crossfit
- Straighten your arms and try to return to the starting position. Hold it for a second, then repeat the movement. To put more load on the pectoral muscles, try to spread your elbows slightly to the sides without pressing them to the body. It is recommended to work with an incomplete amplitude. Keep your chest muscles in constant tension, and do not extend your elbows to the end
The pectoral muscles are also well worked out with reverse push-ups and head-down push-ups when the legs are placed on a surface 40-60 cm high. You can also use head-up push-ups with your hands on a hill. The emphasis in this case is on the lower chest. This variant is easier for many beginners than classic push-ups, so you can use it to hone your technique.
If your task is to process triceps, perform push-ups as follows:
- Take a lying down position, place your arms approximately at chest level and parallel to each other
- Start to go down. The amplitude of movements will be similar, but the elbows should be closer to the body
- Straighten your arms as you return to the starting position, and then repeat the movement. For an additional load on the medial head of the triceps, try to work with a limited amplitude. Do not go down completely, otherwise the load will be transferred to the chest muscles. Also, for a better triceps workout, try not to bend your elbows at the top of the exercise.
Push-ups on your fists are also a good way to work your triceps. It is worth noting that you can make any variation of push-ups more difficult by using additional weights. Usually, a barbell disk on the back or a special weighted vest is used. But don't overdo it with weights, especially if you have spinal problems.
Push-up programs
Per month
This program is suitable for those who can do 15-25 push-ups and want to improve their functional performance.
1 week
Exercise 4 times a week: Tuesday, Thursday, Friday, and Saturday. On each of these days, do 15 push-ups twice a day - in the morning and in the evening.
2 week
Train 5 times a week: Monday, Tuesday, Thursday, Friday and Sunday. Do 20 push-ups twice a day.
3 week
Do push-ups 6 times a week: every day except Sunday. Do 2 workouts a day. Do 21 push-ups in one workout.
4 week
Exercise every day. Do 25 push-ups 2 times a day.
100 push-ups in 6 weeks
This complex is suitable for an intermediate level of fitness. By the end of the program, you will be able to do more than 100 push-ups in one day. If you are a beginner, do 5 fewer push-ups than described below, and if you are at an advanced level, do 5 more push-ups.
1 week
Classes are held 3 times a week. Day 1: 5 sets of 5 times. Second day: 5 sets of 7 times. Third day: 5 sets of 8 times.
2 week
Do push-ups 3 times a week. Day 1: 5 sets of 9 times. Second day: 5 sets of 11 times. Third day: 5 sets of 12 times.
3 week
Train 3 times a week. Day 1: 5 sets of 14 times. Second day: 5 sets of 16 times. Third day: 5 sets of 18 times.
4 week
Classes are held 3 times a week. Day 1: 5 sets of 19 times. Second day: 5 sets of 23 times. Third day: 5 sets of 26 times.
5 week
Do push-ups 3 times a week. Day 1: 5 sets of 29 times. Second day: 8 sets of 13 times. Third day: 8 sets of 15 reps.
6 week
Train 3 times a week. Day 1: 5 sets of 26 times. Second day: 9 sets of 17 times. Third day: 9 sets of 19 times.
At home for beginners
This program is aimed at beginners. You can do it both at home and in the gym. The complex is designed for 3 weeks.
1 week
3 workouts per week: Monday, Wednesday, Friday. On each of these days, do 5 sets of 5-7 times. In the first week, you can do push-ups from your knees.
2 week
4 workouts per week: Monday, Tuesday, Thursday, Saturday. Do 5 sets per day, 10 times. In the second week, switch from kneeling push-ups to the classic version of push-ups.
3 week
5 workouts per week: Monday, Tuesday, Thursday, Saturday, Sunday. Perform 5 sets of 15 reps per day.