Muscular and beautiful hands are always attractive to others, but not everyone can achieve the desired results. Therefore, the current generation, who is fond of sports, could not ignore push-ups in a handstand. This exercise has always surprised young athletes and made them strive for ever greater heights. Fortunately, there are several options for learning and doing push-ups of this kind, so that everyone can achieve this.

Head down push ups

Push-ups from the floor in is an exercise that is often used in training acrobats. It is thanks to such exercises that there is a great opportunity not only to develop your own strength capabilities, but also to improve coordination, learn to maintain balance, and also maintain the clarity of execution at the proper level when changing postures. Perform push-ups of this type will be within the power of both acrobats and athletes who are fond of martial arts, gymnastics, dancing, and so on. But, unfortunately, it’s not so easy to find a person who already knows how or at least dares to try to do push-ups in a handstand. The muscles of such strongmen develop quite quickly, so even a whole complex can be safely replaced with such exercises.

What muscles are involved

Everyone knows that when performing exercises of this type, the main load is shifted precisely to the hands, because in an angled position the entire body weight will fall on upper part torso. The anterior and middle bundles of the deltoid muscles are most strained. Then the load passes to the torso, and then to the arms.

In addition, it is also worth noting that if the shoulders are not strong enough, the other muscles of the upper body will be weak.

During push-ups in a handstand without support, they work well. Therefore, any person who wants to pump up his shoulders and strengthen his arms can achieve good results.

Who needs to perform

Of course, almost every person dreams of becoming the owner of beautiful and strong shoulders. But it is worth noting that for some such exercises are basic movement, for example, as in street dancing. Therefore, these classes will help dancers develop coordination, as well as strengthen strength training and learn new elements. Therefore, handstand push-ups may also be of interest to gymnasts, acrobats, and so on.

Exercise will be beneficial if a person needs to overcome not too much stagnation in the development of their own muscles. A high load allows you to quickly get rid of unusual and discomfort and also achieve the desired results.

Often this exercise carried out only in order to overcome that very stagnation. After all, as mentioned above, push-ups of this type give a big load and can replace a whole range of exercises.

What is dangerous exercise

First of all, in order not to suffer from exercise, you should have a fairly good vestibular apparatus. Not every organism is able to withstand the load, because when performing it, you will have to be in a position upside down for a long time and strain your arms. The force of attraction, acting constantly, can contribute to the admission to the hospital with a fracture at the slightest awkward movement. Injuries to the cervical vertebrae and head are the most common, and if you get them, the desired result will not be achieved, at least in the near future.

To maintain your own health and reach new heights, you should find a person for yourself who will become a support and support when necessary.

Simplified modification

Athletes who build muscle mass, often perform modified handstand push-ups, the benefits of which will also be considerable. This option is simpler, since there is still support, but compared to standard push-ups, it is much more difficult. To perform, you need to throw your legs on a chair or any other hill so that the support is only your toes, and rest your hands on the floor. In this case, the brushes are placed a little further than the shoulder line, which will help maintain balance.

These types of exercises will help prepare you for doing handstand push-ups (against or without a wall). They will prepare the muscles at a sufficient level for more strenuous exercises and quickly show the first results of training.

Before you start unusual push-ups, you should learn all the nuances in order to protect yourself from unnecessary injuries.

Most simple tips help you avoid trouble and achieve perfect success:

1. The first steps should be push-ups with a gradual increase in the angle of inclination (from 40 degrees).
2. Must learn to control own body. For this, it is necessary to prepare in advance individual muscles, developing them with the help of other exercises.
3. It can make the task much easier standing next to the person who will support the legs during the upside down push-ups.

Push-up technique

Real athletes who have devoted many years of their lives to their favorite pastime dream of doing push-ups in the handstand as ideally as possible, the technique of which can be of two types:

1. Push-ups at an angle of 60-70 degrees for beginners. In this case, the most loaded pectoral muscles, so the muscles will be pumped much better than on special simulators. This option, of course, is not so complicated, but still professionals classified it as super-efficient.
2. Full handstand push-ups for professionals. Absolutely every person can reach this level, but this will require regular training and well-developed human qualities: willpower, perseverance, the ability to set yourself up to achieve new heights. Vertical push-ups make it possible to train the deltoid muscles and work out the torso at an accelerated pace.

Staged execution

As already mentioned, handstand push-ups bring incredible benefits, but only if they are performed correctly. Upside down, bending and unbending your arms is not as easy as it might seem at first glance. As you know, strengthening the muscles and developing the deltoid muscles are not easy tasks, so you will have to work hard on high level. These exercises are especially good for people who have a desire and a goal, but cannot use dumbbells or a barbell.

Should be considered step by step instructions, according to which any beginner will quickly achieve the level of a professional:

1. Perfect push-ups from the floor. In order to stand on your hands, you must first learn how to perform about 40-50 standard push-ups with a straight back. Only after reaching this peak, you can move on to the next step. Otherwise, there is a chance of injury due to weakness and unpreparedness of the muscles.
2. Support against the wall. At the second stage, professional trainers strongly recommend doing push-ups, while resting your feet on the wall. Such exercises will be much more difficult than the previous version, and, therefore, will give more effect. You can overcome this level in just a couple of weeks, that is, when it will be easy to bend and unbend your arms in this position, performing 20-30 times, you can move on.
3. Crossbar or bars. This step may seem superfluous at first glance, but in fact it is not. Taking into account the fact that in or pull-ups on the crossbar, more stress passes to the hands, then in vertical push-ups, the acquired skills will definitely manifest themselves.
4. Vertical press. After overcoming all the previous steps, you can try to stand on your hands and at least once bend and unbend your arms. Initially, it will be very difficult, but literally in 2-3 days it will be possible to perform a full-fledged push-up, standing on your hands. It is done in the same way as a regular bench press - flexion and extension of the arms, but the body of the body must be straight and tense all the time.

Without legs, better known to all knowledgeable in the sport under the name "push-ups in the horizon." This interesting exercise it is not very common because of its complexity - as a rule, novice athletes do not include it in their training program.

First, let me explain the name of the exercise itself. Horizon (planche) is a sports term denoting the horizontal position of the athlete's body (parallel to the floor). In this case, the emphasis is only on the arms and, in general, on the shoulder girdle, the legs are in the air (the legs can be apart, which is an easier option, the legs can also be together, and this option is more beautiful and more difficult).

This type of exercise, as mentioned above, is not suitable for every beginner. Only those who have an initial physical training, perseverance and patience. You can only switch to legless push-ups if you can easily do 50 push-ups with a narrow and wide staging hands

If you want to learn how to make a planche but can't seem to get the bare minimum, you might be interested in the following articles:

So, the horizontal position of the body in sports is called planche or horizon, and the exercise itself, where it is used in dynamics, if I may say so, is called push-ups in the horizon. In principle, you can also say “push-ups in planche”, but no one seems to say that.

I want to offer you two push-up strategies without legs. Both of them are effective, so choose the one that is more convenient for you.

Strategy one

We put our hands at the waist, and in this way we do push-ups - and this is the first exercise that will bring you one step closer to the desired element. I’m willing to bet that if you tried to do push-ups like this from scratch, you wouldn’t succeed. Yes, this exercise is difficult to perform, but do not despair - everything is achievable, the main thing in sports is patience and perseverance!

The exercise is aimed at developing triceps, shoulder girdle and back muscles.

How to do push-ups with hands at the waist

1. Take an emphasis lying down. The body at the same time forms a straight line from the neck to the toes.
2. Place your hands as close to your waist as possible. You can put your palms parallel to the body or spread them apart - this does not play a special role, but the load on the wrists changes. If your hands are not flexible enough, then it is better to spread your fingers apart.
3. Follow correct breathing! The body rises - exhale, the body falls - inhale.
4. You may not be able to do push-ups with your hands at waist level right now, but it's not scary. With each workout, try to put your hands closer to the pelvis.

To learn how to do push-ups without legs, repeat step #1 until you can easily do 20 push-ups with your hands at your waist.

The next task is push-ups in the horizon against a wall or other support. This exercise is more similar to planche push-ups, but differs from them in that here the legs rest against the wall, and not stay in the air.

How to push up from a wall

1. Take an emphasis lying down. Keep your body straight, do not bend.
2. Place your hands at waist level. Put your feet up against the wall (you will need to slide your feet up the wall, put on your socks).
3. Raise and lower your body on your hands without resorting to the help of your legs. They are just support. In this exercise, they must slide along the wall just to keep the body balanced.
4. You should be free to do 20 (better if more) reps before you start learning unassisted horizontal pushups.

We complicate the task. Now you need to take an emphasis in the horizon with legs apart (they should be in weightlessness, without support). Try push-ups while staying in this position.

If you performed the first two stages with high quality and conscience, then 5-10 times you should wring out without problems.

Finally, we proceed to the most important thing - push-ups without legs with legs together. In fact, we performed them in the third stage, but this is still a lead-up exercise, since push-ups with legs apart are still an order of magnitude easier.

1. Take an emphasis lying down.
2. Place your hands at your waist.
3. Bring your legs together.
4. Push up from the floor at the horizon.

For advanced: do all the exercises on the fists and fingers.

Strategy two

An exercise called "float".

1. Place straightened arms on the ground. Put your palms in any of two positions - either moving your fingers to the sides, or placing your palms parallel to the body.
2. Group up (pull your legs towards you) and hold the body in your arms for as long as you can.
3. Raise your pelvis to the highest possible height for you. With each new workout try to raise it higher until you reach the highest point.

We do push-ups without legs in the position that was discussed in the previous step. Remember that the pelvis must be raised high. Having reached 20 repetitions, we move on.

1. From the “float” position, slowly move to the horizon, spreading your legs.
2. Hold the body in this position for as long as possible.
3. We return to the starting position.

When this exercise is effortless, start push-ups with legs apart (without using a support). After you reach twenty repetitions, you can move on to the next step.

1. From the “float” position, stand in the horizon with your legs together.
2. Hold the body as long as possible.
3. Return to starting position.

Then proceed to horizontal push-ups with your legs together.

Either of these two programs will help you do legless push-ups over time. The study time is up to you. You can choose one of these strategies and work with it, or use them together.

And remember, patience and work will grind everything!

One left or one right. Boxing or wrestling? No, it's not about fighting techniques. This is one of the most difficult and, at the same time, the most effective exercises for endurance. Push-ups on one arm in their performance are much more complicated than the stand on one leg with closed eyes and the side plank. If you manage to master it, you will become the object of envy and admiration of men and women.

Master martial arts Bruce Lee did 50 push-ups on two fingers of one hand.

A late powerlifter from the United States at 73 began to play sports hard. Now 80-year-old Willie Murphy does push-ups quite easily without relying on one arm.

Actress Demi Moore for the role in the film "GI Jane" went through the school of a real fighter under the guidance of a retired Marine. She mastered and independently in the film did push-ups on one arm.

The record for push-ups on one arm in one minute was recorded in 2010 - the Georgian schoolboy Giorgi Basilashvili performed it 157 times.

Paddy Doyle, a resident of the UK, repeatedly set and beat his own records in endurance exercises. He did 400 one-arm push-ups in 10 minutes and 2521 in 60 minutes.

A native of Canada, Doug Pruden also set records in this type of competition: 546 push-ups in 10 minutes and 1382 in half an hour.

If you think that there are no women's records, you are mistaken. American Alicia Weber in 10 minutes was able to push out, using only three points of support, 180 times in 10 minutes.

What muscles are involved

Athletes who have mastered the classic push-ups and want to improve their skills are moving on to their more difficult options - push-ups with a decrease in support points or with weighting.

It is interesting to know which muscles work during push-ups on one arm: remember that they are a variation of the classic exercise. Based on this, we can say that the same muscle groups that are involved in regular push-ups are subjected to a double load. But, at the same time, there is one important difference that can be seen in the table.

The role of muscles during exercise	With normal push ups	Push-ups on one hand
Main - take on the maximum load	Biceps trapezius muscle Deltoid Large pectoral muscles Serratus anterior muscles Straight and oblique muscles of the press Big gluteal muscle	Biceps trapezius muscle Deltoid Large pectoral muscles Serratus anterior muscles Straight and oblique muscles of the press Gluteus maximus muscle Latissimus dorsi muscle
Auxiliaries - help keep the body straight	Latissimus dorsi muscle Quadriceps Biceps femoris Calf muscle	Quadriceps Biceps femoris Calf muscle

In the table you can see that in ordinary push-ups latissimus dorsi the back is less stressed due to the distribution of body weight on two arms and two legs, helps to keep the body even. In exercises on one arm, it is one of the main muscles. This is due to the fact that in this position it is much more difficult to maintain balance. To do this, it is necessary to use and strain the additional large muscles of the body-stabilizers, to which it belongs.

At first glance, an easy implementation, in fact, it turns out to be quite difficult. It cannot be done without prior preparation. Even advanced athletes who coordinate their muscles well and can keep balance for a long time.

There are several assistive techniques that help you do one-handed push-ups at the beginning of their development. If during the exercise one leg is set aside wider, the arm can be moved closer to the shoulder. In this way, the load from the hand is transferred to chest.

The benefits and benefits of exercise

This exercise is one of the most effective in developing strength, endurance, balance and pumping the muscles of the upper body. In the process of push-ups on one arm, the same muscles are worked out as with classic push-ups. But, their implementation has its own differences and features.

Intensity and load

The working, supporting hand in this exercise is one. Therefore, the intensity of work and load on the muscles will be twice as high as in classic exercise. To withstand this is possible for people who know how to control their body, are physically developed and have incredible endurance.

Balance

Not all athletes manage to maintain balance in push-ups using four points of support. In order to stay on three limbs, you need to strain all the muscles. Getting down and up in such a stance, it is incredibly difficult to maintain balance.

Push-ups on one arm, the benefits of which are to strengthen ligaments, tendons, muscles, training agility and endurance. In addition, regular exercise helps:

1. • weight loss
   • tightening the core muscles;
   • proper functioning of the digestive organs;
   • strengthening of bone tissue;
   • respiratory system training.

In order for the exercise to be beneficial, it is necessary to adhere to the execution technique and not overdo it with the number of approaches and repetitions.

Execution technique

Different trainers have their own push-up techniques with an emphasis on one arm. They are quite variable and suitable for athletes of varying degrees of training. Some exercises are difficult to perform, but are more effective for pumping muscles. Others are easier to perform in technique, they are like beginners, their effectiveness will be lower.

In this version of the exercise, the body should be in the same position as with classic push-ups with some features:

• there will be three support points, instead of four, they should be placed in the form of a triangle;
• the working arm is placed under the body;
• the body from the heels to the top of the head should be straight;
• the shoulders are at the same level during the exercise and are parallel to the floor;
• feet are shoulder-width apart, as close as possible.

There are general requirements for push-ups with an emphasis on one hand, the main technique for which is as follows:

1. Starting position - the working hand is under the shoulder, closer to the middle of the chest, the legs are on toes at a shoulder-width distance or slightly wider, the back is straight. The second hand can be placed with the palm on the buttocks or on the back of the thigh.
2. As you inhale, bend your working arm at the elbow, lowering your chest as low as possible. Ideally, at the lowest point, the chest should be no higher than 10 cm from the floor. When lowering and lifting, bending in the lower back or “walking” with the shoulders is prohibited.
3. Straining the muscles of the arm, push yourself into initial position. Exhalation.

No one succeeds in lowering “touching the floor with the chest” the first time. First you need to start lowering a few centimeters and not falling at the same time. You need to gradually lower the level of your “bottom point” until your chest is 10 cm from the floor.

It will be much easier to maintain balance if the pelvis is shifted towards the working hand, and the shoulder of the free hand is raised. This option is suitable for beginners in push-ups. Getting used to this way of training will not give good results, and such equipment will not be counted in competitions.

Kinds

The most important thing in push-ups from the floor is the position of the hands. The options for push-ups without one hand also depend on this. We offer you to get acquainted with the most popular of them according to the level of load: from the simplest to the most difficult.

Varieties	Peculiarities
Partial support on the second hand or one and a half	The other hand acts as insurance. Especially for this, it is placed on a ball, chair, stone, dumbbells, so that it is at the level of the body, but is not used as an emphasis.
Second hand on the back or L7	Let's give an example when the working hand is left. You put it with your palm on the floor, with the back right hand you also rest on the floor. In this case, the palm of the left hand will look like the letter “L”, and the right hand will look like the number 7.
Arms above legs or slanted	Push-ups take place on a slight elevation above the floor - a step platform, a bar, a bench, a chair. Feet are on the floor on tiptoes.
Negative	Push-ups take place on one arm. For lifting, the second hand is used, which, after a push from the ground, starts back behind the back.
Push-ups on the fingers, fist, back of the hand	A complicated version of this exercise, where the area of ​​\u200b\u200bcontact of the hand with the floor is reduced to the fingers, fist or back of the hand, which the athlete rests on.
One arm and one leg	The level of difficulty increases because only two points of support are used - one arm and one leg. "Free" limbs must be held by a canopy.
Plyometric or bouncing	Instead of the usual lifting to the starting position, you need to make a strong push with your hand so that the upper body "jumps" above the floor. You need to land on a slightly bent arm. It is forbidden to fall on a flat hand, it can be broken.

Contraindications and precautions

Push-ups from the floor on one hand is a rather difficult exercise. You can even say that it is suitable for advanced athletes. Despite this, he has a minimum number of contraindications. The ban includes people with injuries to the joints of the shoulder, elbow and wrist.

In order not to harm yourself and get the maximum benefit from the exercise, you must consider the following precautions:

• beginners in the sport need to wait a little while mastering push-ups using one hand. To begin with, they must learn to keep balance and correctly perform classic push-ups;
• to strengthen the muscles of the core and a smooth transition to heavier loads, it is recommended to periodically push up on the elbows using the one-hand technique;
• it’s worth switching to push-ups using three points of support when you have perfectly mastered the technique of classic push-ups on two hands and can correctly perform them at least 50 times. This good workout muscles of the arms and shoulder girdle to such a heavy load. And it is extremely necessary if the athlete has a lot of weight;
• if you feel tired when there are a few repetitions left to complete the exercise, take a deep breath and finish the job you started. Thus, endurance is additionally trained and muscle function improves. In the following workouts, this will help you a lot;
• fatigue fatigue strife. If in the previous case you were able to overcome it, then it happens that you no longer have the strength to perform the exercise. During such fatigue, the working arm hurts, and the tremor of the muscles becomes uncontrollable. Stop if you start to feel these symptoms. At such moments, the risk of falling and, accordingly, injury increases;
• if there is discomfort in the joints or muscles during the exercise, or pain, it is worth postponing its execution until next workout. Classes in this state will do the body more harm than good;
• sharp severe pain in any part of the body is a signal that you need to immediately stop training. You will not be able to improve your performance, but it is quite easy to aggravate your condition, a possible injury.

Common mistakes

Misses in training happen to many professionals, not just beginners. We offer a list of the most common mistakes when doing push-ups on one hand:

• raising the "free" part of the shoulders or pelvis above the other part. Thus, the load on the working hand increases and the exercise becomes impossible;
• laying the body on the working hand. If you lean on your arm with your whole body weight, you will immobilize it. Push-ups in this position will not work;
• fall on hand. This is possible if the original correct stance or imbalance in the body. Is fraught with a serious fracture;
• pelvic displacement. If it seems to you that putting the pelvis to the side and it will be easier to do push-ups is a deep mistake. So you can get stretching or pinching in the muscles and ligaments;
• broken breath. No need to hold your breath, or vice versa part of it. We breathe calmly, evenly.

Most people will tell you that just push-ups will not work to pump up your arms. They are both right and wrong at the same time. And now we will try to explain why.

What are push-ups for?

Of course, with the help of push-ups, you can develop the muscles of the arms, chest and shoulders. This is a favorite exercise of karatekas. For physical education teachers, this is a favorite way to punish disobedient students. And for you, it can become an effective tool for pumping up your hands.

However, we will immediately make a reservation that it is impossible to achieve such hands as those of the iron Arnie with push-ups alone.

1. The thing is that for a significant increase in muscle volume, it is necessary, firstly, to increase working weights. And your body weight is relatively stable. With standard, you lift 70% of your torso mass. Raising your legs on the bench - you increase this percentage. A solution to this problem is the use of weights.
2. Secondly, the mechanics of movement itself implies a load on the pectoral muscles and triceps. it is forbidden.

But, do not immediately discard this exercise as ineffective! It is quite possible to increase the volume of the shoulder by a couple of centimeters and increase strength indicators.

In addition to developing upper body muscle strength, push-ups are good for:

• Normalization of blood pressure.
• Development of the respiratory and cardiovascular systems.
• Increasing endurance.
• Vivacity of the body and spirit, if you do push-ups in the morning.

This exercise is an easy and painless way to train your torso when you don't have the time or money to go to the gym.

How many pushups to do

The frequency of training using push-ups, as well as the number of repetitions and sets depends on your goals:

1. If you want to pump up the arms and muscles of the upper body, develop strength - you need to do push-ups 3 times a week, in 4-5 sets of 6-8 times with weights. What is weighting and how to apply it in this case, we will tell a little later.
2. As one of the charging elements, we recommend doing 10-30 push-ups every morning.
3. To increase endurance - we do push-ups 2 times a week for a maximum of 2-3 sets. Over time, the number of repetitions will increase, volumes may decrease. You're not training strength, but endurance.

Push-up techniques for all occasions

To warm up your muscles before training, do a little warm-up. Warmed up? Then let's get to the exercise!

Reverse push-ups for triceps

Let's talk about back push-ups. With their help, you can maximize the loading of the triceps and relieve the load from the chest.

Pumping up triceps means, for the most part, pumping up arms. After all, triceps make up to 70% of the muscles of the upper arm, and biceps - only 30%. In particular, therefore, it is useless to pump only one biceps for the sake of the thickness of the arms.

To pump up the triceps, you can perform the exercise in two versions: legs on the floor and legs at the same level as the hands, that is, raised to a support.

Option 1 (easier):

1. We take a chair (it is necessary that it be stable and not fall apart during the exercise - we swing triceps, and do not break the coccyx). Ideally, of course, use a sports bench.
2. We turn our backs to him and lean on him with straight arms. Elbows look back and they are strictly parallel to each other! That is, the hands are shoulder-width apart.
3. Legs together, stretch them forward so that the lower back is next to the chair. Try to go as low as you can. Elbows will go up. Keep them parallel.
4. Extend your arms and rise to the starting position. The legs should not move back and forth.
5. Repeat this movement as many times as needed.

Option 2 (harder):

1. We take two chairs! We repeat the first two points from option 1. That is, we steadily put our hands behind our backs on one.
2. Now attention: we put our legs slightly bent at the knees with our heels on another chair. We keep the feet together. Thus, your body rests on your hands and heels.
3. Lower your pelvis as far down as possible. Heavier? That's right, this is a more difficult version of the reverse push-ups. And more efficient. Watch for sensations in the shoulder area. If discomfort occurs, return to the previous version of the exercise.
4. The movement of the body occurs strictly up and down. Down - on the inhale, up - on the exhale. Breathing is the foundation!

Now about the use of weights. In reverse push-ups, you can increase efficiency with additional weights. We recommend only for the second option when you use two chairs. The exercise becomes really difficult and it is for them to really pump up the volume of the triceps, and hence the thickness of the arm.

If you have a barbell at home, take the plates and put the desired weight on your thighs. If there are no pancakes, use any convenient weight (for example, a dumbbell, weights, a satchel). A good idea always comes with a desire. Most importantly, stay safe!

It is allowed to use the help of a partner - put him on top (better than a partner, she is lighter). Try it if you are strong enough.

You should only switch to weights when your muscles are strong enough. And for the first time you should learn to do reverse push-ups without weight.

We will give 4 options for the position of the palms and 2 positions of the elbows. There will be 5 exercises in total. Experiment which muscles you feel more in each case.

• Palms fingers forward, elbows pressed to the body. The classic pose, the load is distributed between the deltas and triceps.
• Palms fingers to each other. Elbows when lowering the body go in opposite directions. The chest receives most of the load.
• Fingers look back, elbows are pressed to the body. Maximum load on the front deltas. The participation of triceps is secondary.
• Fingers to the sides, palms wide apart. Strengthening the load on the pectoral muscles.
• Classical pose - arms wide apart, fingers pointing forward. The distribution of the load between the deltas, chest and triceps.

You can combine these options, doing 10-15 repetitions for each case. This exercise (without additional weight) cannot build muscle, but it will work great as a charge or to maintain the overall tone of the muscles of the chest and arms.

Technique:

1. Choose the desired hand position. Put your feet together or slightly apart from each other (10-15 centimeters).
2. On inspiration, we lower ourselves to the floor, but do not lie down on it (the body should be absolutely straight, the press and buttocks should be tense). Hold on like this for 1-2 seconds. You can't linger.
3. We rise to the starting position and repeat the exercise the required number of times.
4. The body must be kept straight. The angle between the legs and the body is 0 degrees.

Common mistakes - the pelvis falls down or bulges up. You don't need to do that!

Push-ups upside down

This is both the most spectacular and technically most difficult version of push-ups. It is used to train the arms and shoulders. The chest in this case does not work. We recommend that very strong and trained people practice such push-ups.

Vertical push-ups are not suitable for everyone, as a sudden change in body position can lead to loss of consciousness.

Useful accessory for push-ups

If you are a fan of push-ups, we recommend that you purchase special stops for this. Each stop allows you to hold steady on your hand. Thanks to such devices, you can put your hands at any angle, training various parts of the arms and shoulders, chest.

If you have had a wrist injury, this is great way to avoid pain in the joint, since the arm does not bend, as in the case of push-ups on the floor.

Instruction

It is necessary to carry out training in a complex way (since not only the arms, but also the shoulder area, torso, and the entire body need loads). In order to make your arms stronger and pumped up, you need to perform special exercises. Here are some of them: 1) take the expander and stretch your arms forward; then, without bending your arms at the elbows, try to stretch the expander as wide as possible;
2) take one handle of the expander in your hand, and step on the other, then rest your elbow on your thigh and bend your arm at the elbow. Do these exercises as many times as you can, rest a bit and do two more sets. Please note that it is worth increasing the load gradually, otherwise you can only harm yourself.

Do not forget about the muscles of the body and the press. It is necessary to lie on your back, fold your hands behind your head and tear your legs off the floor first, and then the upper part of the body. You can also pull your knees to your chest, trying to touch your right knee with your left elbow each time (and vice versa). Here is another exercise: you need to lie on your stomach, stretch your arms forward, bend over with a "boat" and sway. Perform all exercises at a fast pace for three sets each (with five minutes). Adjust the number of times in any of these exercises according to your abilities (do not overdo it, otherwise you can "tear" the muscles or pull them).

Push-ups will also help make your arm muscles stronger. Spend them at a fast pace, keep your hands a little wider than your shoulders (this way you will make "work" the right muscles). If you place your arms too wide, the load will be on the shoulder. To begin with, 20-30 push-ups are enough, gradually increase their number to 50, and then up to 100 per day.

Pull-ups will help you achieve your desired physical shape faster. Pull-up exercises should be carried out with your hands shoulder-width apart, and at the same time touch the crossbar with your chin. There is another option: spread your arms as wide as you can, and then pull yourself up, trying to touch the crossbar no longer with your chin, but with your neck. Do two or three sets each time, after each take a ten-minute break.

Tip 2: How to do push-ups correctly: we achieve the effect in 2019

The push-up is a great exercise to visibly improve the shape of your chest and shoulders and strengthen the muscles of your entire body. Big advantage here is that you can perform it almost anywhere and in any conditions. Push-ups do not require any special equipment or sports hall not even any special clothes or shoes. The only thing required to achieve positive effect, - This correct technique execution.

Instruction

Starting the exercise, choose a suitable starting position for yourself. You can do push-ups while lying on the floor or from a small elevation (a gymnastic bench or a low sofa). The second option is simpler and requires less load, it is more suitable for poorly trained people. Pay attention to the position of your body and legs. Throughout the exercise, the body should be elongated in a straight line and tense.

Pay special attention to the position of the hands. Usually, small children also begin to do push-ups, relying on inside open palms. The fingers are turned forward. This is a fairly comfortable and safe position for the hands, although it does not directly stress the muscles of the hands and wrists. But if your goal is not to strengthen them, but the shoulder girdle and chest muscles, this pose is quite suitable.

Start doing push-ups by bending your elbows and trying to touch the support with your chest. Then, slowly, unbend your arms and return to the starting position. Take your time and do not try to throw the body with a jerk. Firstly, it significantly reduces the load on the trained muscles, and, accordingly, decreases from the exercise, and secondly, such jerky movements can be traumatic for the elbow joints.

Perform push-ups in series in several sets with short breaks in between. Start with a small number of repetitions in the series, with 5 or 8. If you see that the number of push-ups you perform is quite easy, gradually increase it, bringing it up to 15-20. But do not try to bet at one time - it is better to increase the number of approaches. However, do not push yourself to the point of exhaustion, otherwise you will not be able to train effectively next time.

If you have big weight or very weak hands and you can't do push-ups correctly, don't worry. Just change the starting position: slightly bend your knees and lean on them, and not on your toes. In this case, most of the body weight will be on your knees and it will be easier for you to perform the exercise. However, do not forget to make sure that your body is extended in a straight line, and the buttocks do not bulge upward.

Great exercise to strengthen the fingers - push-ups from the floor on fingers. This type Push-ups are practiced most often in martial arts to strengthen joints and develop grip in wrestling. Strong fingers are the most resistant to injury.

Instruction

Push-ups on fingers- this is really the most difficult level of exercises. To start, use all five fingers and gradually remove one at a time. Your body weight will affect thumb, and the rest will bend down. Try to keep your fingers straight and slightly protruding upwards.

It is unlikely that you will be able to do push-ups on the first try. fingers so learn to stand on them first. Twenty seconds to start, then forty and gradually increase the time. Do push-ups from your knees first, but when you feel confident, start doing push-ups from your toes.

Spread your fingers in the shape of a spider and rest on the floor with straight arms. Slowly lower yourself down, while bending your elbows and spreading them to the sides. Then return to the starting position. If during the exercise you feel severe discomfort, stop push-ups to avoid injury.

In several approaches with a short break. Remember: it is better to do ten push-ups in four sets than twenty-five times in two sets. Do the exercises until you feel moderate fatigue in fingers and muscles. Set a sixteen-hour daily allowance for yourself and do push-ups according to your work schedule or mood.

Perform the exercise correctly, the main thing is that the body is straight throughout the exercises. Try not to stick your buttocks up, your back does not bend, your head should look at the floor. The deeper the seat, the better, ideally touching the support with your chest or the tip of your nose. Breathing is systematic: when lowering the body, inhale, when lifting, exhale.

Intensive systematic loads will help to achieve the desired result over time, but it will take a very long time to wait. While doing special exercises and performing them correctly, learning to push up will turn out much faster. When performing new exercises, it is necessary to monitor the correctness of all actions, and even more so to ensure that there are no gross errors, otherwise it is possible that a person will even harm himself.

Push-ups from various surfaces

Training in push-ups from the floor occurs on the principle from simple to complex. Mastering the simple, gradually complicate the actions. There are three options for classes: push-ups from the wall; further - on a hill that the body is able to overcome; and gradual decline. In the end, the ability to push up from the floor is developed.

Wall push-ups are very easy for beginners. It is enough just to stand a meter from the wall and start push-ups. Try to push out exactly as much as you can, and then repeat, making five approaches. After the walls, they gradually “approach” the floor, using the elevation and acting according to the previous scheme.

The last thing to do is to remove the elevation, but do push-ups from your knees. This allows you to reduce the load. Having got used to these exercises, you can start doing push-ups with the classic version.

It is important to adhere to a certain scheme during classes, that is, systematicity.

How to do handstand push-ups. Analysis of a spectacular workout exercise

World record holder teaches handstand push-ups. Can you repeat?

The handstand is a spectacular, but rather difficult exercise. With good physical form in a handstand, you can even do push-ups. To do this, you need a good physical shape and a desire to learn. For those who are ready to try, fitness trainer Manvel Mamoyan tells how to learn handstand. Manvel himself doing push-ups 73 times in a handstand.

How to learn to push up 100 times in a row in 5 weeks. Trainer's program

We tell you how to start push-ups more than 100 times in just a month. Nothing complicated!

Handstand push-ups require strong arms, a back, and a trained abs. In addition, it is necessary to develop balance and coordination.

The most difficult push-ups: only a few do them in the world

New world records from street workouts from Russia. And you thought you could do push-ups?

Preparatory exercises

Frog

The exercise is designed to develop a sense of one's own weight, balance and coordination. Take this position and try to stay in it for at least 30 seconds.

Find a suitable vertical surface, throw your legs up and hold in a handstand for up to 1 minute. When you have mastered this, do the same exercise, but with your arms bent at the elbows.

Find a suitable support, throw your legs up and bend your body so that they form a right angle. Try to push yourself in this position.

Handstand push-ups against the wall

Take a handstand against the wall and try to gently push up to 15 times.

Handstand

At this stage, you can already try to stand on your hands without the help of a wall and try to hold yourself up to a minute.

Handstand push-ups

If you want to not only stand on your hands, but also start push-ups, then continue training.

Last thing preparatory exercise- handstand with arms bent at the elbows. Strive to hold yourself like this for up to 1 minute.

Now you are ready to do handstand push-ups - try it!

The senior coach of the Platinum Fitness club Svetlana Stepanova spoke about the intricacies of mastering this physical exercise. "Push-ups are basic exercise, which involves a large number of muscle groups. Therefore, if you learn how to do push-ups well, then, in principle, you will not particularly need dumbbells and simulators, ”notes Svetlana. First of all, you need to strengthen the weak muscle corset shoulder girdle. Although the trainer advises to load all muscle groups, including the abdomen, back and legs.

Tip 1: Stand against the wall for the weak

If there are very few forces, you can start by doing push-ups from the wall, Svetlana Stepanova advises. - Place your hands shoulder-width apart, at the level of the pectoral muscles, and push up like this. But this option is very easy, for example, for weak girls.

The number of repetitions with such simple push-ups should be more. And after 2-3 days of classes, you can try to do push-ups from the floor with knees bent. It is not worth delaying the transition from exercises with a wall to exercises on the floor, because otherwise nervous system will remember easy movements and then refuse to work in more difficult conditions, the trainer explains.

Tip 2: Get on your knees and keep your back

The next stage - push-ups from the floor with bent knees - is more difficult. Place a soft mat under your knees and get started. “Be in a face down position, rest your arms straight on the floor, bend your knees, your shins can be raised up, put your palms shoulder-width apart or a little wider,” Svetlana teaches. Put your hands a short distance, making the so-called " narrow grip”, beginners should not be - it's harder.

The main task is to keep your back straight, without bending in the body. “Be sure to inhale, bend your elbows and bring your chest as close to the floor as possible,” describes correct execution exercise specialist. - The most important thing is to lumbar the spine did not arch much, was not sagging. To avoid this, tighten your abdominal muscles.

Tip 3: Breathe Properly

You need to breathe correctly during push-ups: while inhaling, bend your arms in elbow joint and descend to the floor, and on exhalation, when a powerful effort occurs, lift the body up. “In no case do not forget to breathe, we must not create intra-abdominal pressure,” the trainer warns.

Tip 4: Increase the number of repetitions

At the very first stage, pushing up from the floor with bent knees, you need to repeat the exercise at least 3-5 times, performing 3-4 sets. This will help to gradually strengthen the muscles. For weak women, the exercise can be done 1-2 times to start. For men it is better to start with five times. The number of repetitions and approaches should be gradually increased. “For example, in the first week, you can do three sets of five push-ups. Next week - add either the number of push-ups or the number of approaches, I advise both. Let's say you already do 4 sets, pushing up 7 times, ”explains Svetlana Stepanova.

This option is more suitable for women. Men, even very weak ones, should load themselves more intensively, since their shoulder girdle is stronger in any case, and increase the number of repetitions in the second week, for example, up to 10 times, and in the third - up to 15.

Tip 4: Warm up is a must

Before starting push-ups and between sets, you must definitely do a good warm-up, otherwise you can get injured by damaging the ligaments and tendons. “It is necessary to stretch the upper shoulder girdle: make good circular motions shoulder joint, tilting left and right, do not forget to stretch the brushes, because they are under a fairly large load. Cold muscles simply will not succumb to a heavy load, ”explained Svetlana Stepanova.

Tip 5: Get off your knees

When you do about 20 push-ups from the floor confidently enough, beautifully, correctly, methodically, then you can already raise your knees from the floor and slowly learn to do push-ups without their participation, with straight legs, a full body, Svetlana Stepanova advises. - Proceed in the same way: first perform 2 to 5 repetitions, then increase the number and number of sets.

According to professionals, how quickly a person learns to push up from the floor depends on his character, but on average it can take a month. If you don't have enough willpower, it's better to master it. physical exercise not at home, but in the gym, where the whole environment around will motivate. “There are more chances to learn in the gym,” the coach is sure.

Amur truth
from 04/01/2015

All the secrets of how to learn to push up from the floor from zero to 100 times

When I was 22, I was on vacation with my girlfriend.

On the second day of our vacation, my girlfriend and I went to some sport's event, where its organizer announced the beginning of the competition, in which it was necessary to do push-ups from the floor by the pool as many times as possible.

The reward was recognition.

Naturally, I accepted the challenge.

Most of the participants were beefy huge college football players who did 30 push-ups, some 40-50 times. The guy in front of me did 56.

Somehow I was sure that I could do more. After all, before this trip, I took a training course called "Ready for the beach season."

My turn came, I took a position and ... did 78 push-ups! Hell yes! I won the competition.

It doesn't matter what physical shape you are in now, once you know all the secrets of this exercise, you will be able to perform them much more than before.

I have been using these tips for many years and have taught many people of all ages and skill levels.

2 ways to increase the number of push-ups from the floor

There are two ways to learn how to push up from the floor and how to quickly increase the number of times ...

The first way is to focus on the eccentric ("negative") phase of the contraction. The point is that you should be as focused as possible while slowly lowering the body to the floor.

Eccentric contraction is the active contraction of the muscle at the moment when it is stretched. For example, as during the movement of the body to the floor. An eccentric contraction is defined as the active contraction of a muscle while the muscle is lengthening. For example, when pressing, when lowering to the floor. In essence, you are making the body move against gravity, keeping it from falling under its pressure.

Usually, the eccentric phase also causes crepitus about 48 hours after a workout (don't worry, it usually happens after the first workouts or after increasing the load). This moment in training should be an incentive for you to tighten up, collect the last strength and bring the movement to the end. And it doesn't matter if it's just 1 one pushup or +1, the main thing is to stay focused in this moment in order to be able to challenge yourself.

We will talk about the second method a little later, but now let's focus on the eccentric phase of the exercise ...

1a. For beginners: How to start push-ups a lot, focusing on the eccentric side of the issue

Phase 1:

Let's say you can't do a single leg push-up. I'm sure you could do it from the knees, but I want to show you The best way do a full version of the exercise (from the legs) using eccentric training.

Starting in the top position, when the body and arms are straight, lower the body down to the floor very slowly - count to 6. On the floor, rest for a second, focus on your knees and take the starting position.

Do 5 repetitions.

Yes, this is NOT a complete movement, but focusing on the "negative" part of the movement is the best way to strengthen the muscles in your arms and chest that are needed to end up doing the exercise with proper form.

Phase 2:

After several such workouts, it will be easier for you to sink to the floor. On next step you must learn to push your body back to the starting position. This is the "concentric" phase of the contraction, and it may seem difficult at first, so let's break it down.

Start from a position where you are on the floor with an emphasis on your knees. Tighten the core muscles, the body should be straight from the shoulders to the knees, push yourself off the floor into straightened arms, knees still on the floor. Then slowly lower yourself (4-6 seconds) and repeat.

Once you have successfully completed 5 reps at once, you are ready for phase 3.

Phase 3:

This is where all previous skills come together. At this point, you should be able to slowly lower yourself to the floor and come back up with an emphasis on your knees.

Now let's combine everything and try to do one quality rep from the legs.

Start in the top position, arms straight and a little more than shoulder-width apart, core tight, legs straight. The fulcrum is the toes.

Slowly lower yourself down (4-6 seconds) and as soon as you almost reach the floor, push your body up to the starting position with a vigorous movement.

It is very important that after the start of the "push" the core muscles are tense, and the body moves in a straight line, and not in waves, as is often the case when a person is not yet ready to perform a full push-up.

Congratulations, you made it!

Phase 4:

Now that you've learned how to properly perform full push-ups, keep up the good work. The number of repetitions should increase gradually. Remember to focus on very slow eccentric lowering and vigorous jerking up.

To be honest, I like this way of how to quickly learn to do push-ups and do it many times the most, because you concentrate on the correct execution of the exercise, and not on the number, which involves a larger number. muscle fibers and bring more benefits.

1b. For advanced level: How to learn to push up a lot, focusing on the eccentric side of the issue

If you, like me, can easily do 20, 30, 50 (or more) push-ups without even breaking a sweat, then let me show you how to do even more push-ups (or at least make it harder) by concentrating. on stretching muscles after contraction (and a few other tricks).

The technique for performing the exercise for advanced level jocks is the same as for beginners. You need to focus on lowering the body very slowly (4-6 seconds), and add the following two elements:

1. Push yourself up as hard as you can - it will still involve more muscle and make you stronger and more powerful.
2. Rest your elbows on your torso, and do not keep them near your sides - this will create additional load on triceps and chest muscles

You can also make the exercise more difficult with a weighted vest. Although you won't be able to do more push-ups with extra weight, it's a great way to increase your push-off power and develop your chest muscles.

I have 23 kg. a vest that I wear very often during my training for strength development and not for the number of repetitions. During these workouts, by concentrating on a slow/fast pace of the exercise and with my elbows in the torso, I can do push-ups only 4-6 times instead of my usual 15-30 times without additional weight.

2. “Squeeze out a hundred times against all odds” OR how to do 100 times

For many people to fulfill proper push-up, not to mention doing 100 push-ups, it can be extremely difficult.

But, if you want to get stronger, then this 12 weekly plan will help you. In fact, it will help you learn to push up 100 times without a break in 12 weeks!

The difference between this plan and the previous one is that here you perform the movement consistently and smoothly, not paying attention to technique.

You probably think it's impossible to do 30 pushups or 50 pushups, let alone 100 pushups in one set, but trust me, anyone can! All you need is the right training and rep plan.

Let's move on to the scheme of how to do 100 push-ups, starting with one rep per set. You are ready?

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Week 1	5x1	5x1	Rest	4x2	4x2	Rest	4x3
Week 2	5x2	5x2	Rest	4x3	4x3	Rest	4x4
Week 3	4x5	4x6	4x6	Rest	3x8	3x9	3 x 10
Week 4	Rest	2 x 12	Rest	3 x 10	Rest	4x8	Rest
Week 5	2 x 15	2 x 16	Rest	3x15	3x15	Rest	4x10
Week 6	2 x 20	2x22	Rest	3x20	3x20	Rest	2x25
Week 7	4x18	4x20	Rest	2 x 38	2x40	Rest	3 x 30
Week 8	Rest	3x55	Rest	4 x 30	Rest	5x25	Rest
Week 9	2x45	3x45	Rest	2x50	3x50	Rest	2x60
Week 10	3x55	4x50	Rest	3x60	Rest	2x65	3x65
Week 11	2x70	4x65	2x80	Rest	2x80	3x75	2x85
Week 12	Rest	2 x 90	Rest	2x95	Rest	3x90	1 x 100

The same training table in the picture to download to your computer.

How to use this program

• First digit = number of sets
• Second digit = number of repetitions

The shorter your rest between sets, the better, but in later weeks, when you have to do almost 100 push-ups in a certain number of sets, increasing the break time is a must. big break do not need to. Rest 5 minutes between sets to complete the required number of sets and reps.

If you can't complete the specified number of repetitions in one set, give yourself a few seconds to rest and continue until you complete everything.

Again, this program is for those who can do push-ups at least once. It is designed specifically for beginners. If you do everything as expected, then by the end of week 12 you will be able to perform up to 100 repetitions.

Without legs, better known to all knowledgeable in the sport under the name "push-ups in the horizon." This interesting exercise is not very common due to its complexity - as a rule, novice athletes do not include it in their training program.

First, let me explain the name of the exercise itself. Horizon (planche) is a sports term denoting the horizontal position of the athlete's body (parallel to the floor). In this case, the emphasis is only on the arms and, in general, on the shoulder girdle, the legs are in the air (the legs can be apart, which is an easier option, the legs can also be together, and this option is more beautiful and more difficult).

This type of exercise, as mentioned above, is not suitable for every beginner. Only those who have initial physical training, perseverance and patience can master it. You can only move to legless push-ups if you can easily do 50 push-ups with narrow and wide stances.

If you want to learn how to make a planche but can't seem to get the bare minimum, you might be interested in the following articles:

So, the horizontal position of the body in sports is called planche or horizon, and the exercise itself, where it is used in dynamics, if I may say so, is called push-ups in the horizon. In principle, you can also say “push-ups in planche”, but no one seems to say that.

I want to offer you two push-up strategies without legs. Both of them are effective, so choose the one that is more convenient for you.

Strategy one

We put our hands at the waist, and in this way we do push-ups - and this is the first exercise that will bring you one step closer to the desired element. I’m willing to bet that if you tried to do push-ups like this from scratch, you wouldn’t succeed. Yes, this exercise is difficult to perform, but do not despair - everything is achievable, the main thing in sports is patience and perseverance!

The exercise is aimed at developing triceps, shoulder girdle and back muscles.

How to do push-ups with hands at the waist

1. Take an emphasis lying down. The body at the same time forms a straight line from the neck to the toes.
2. Place your hands as close to your waist as possible. You can put your palms parallel to the body or spread them apart - this does not play a special role, but the load on the wrists changes. If your hands are not flexible enough, then it is better to spread your fingers apart.
3. Follow the correct breathing! The body rises - exhale, the body falls - inhale.
4. You may not be able to do push-ups with your hands at waist level right now, but it's not scary. With each workout, try to put your hands closer to the pelvis.

To learn how to do push-ups without legs, repeat step #1 until you can easily do 20 push-ups with your hands at your waist.

The next task is push-ups in the horizon against a wall or other support. This exercise is more similar to planche push-ups, but differs from them in that here the legs rest against the wall, and not stay in the air.

How to push up from a wall

1. Take an emphasis lying down. Keep your body straight, do not bend.
2. Place your hands at waist level. Put your feet up against the wall (you will need to slide your feet up the wall, put on your socks).
3. Raise and lower your body on your hands without resorting to the help of your legs. They are just support. In this exercise, they must slide along the wall just to keep the body balanced.
4. You should be free to do 20 (better if more) reps before you start learning unassisted horizontal pushups.

We complicate the task. Now you need to take an emphasis in the horizon with legs apart (they should be in weightlessness, without support). Try push-ups while staying in this position.

If you performed the first two stages with high quality and conscience, then 5-10 times you should wring out without problems.

Finally, we proceed to the most important thing - push-ups without legs with legs together. In fact, we performed them in the third stage, but this is still a lead-up exercise, since push-ups with legs apart are still an order of magnitude easier.

1. Take an emphasis lying down.
2. Place your hands at your waist.
3. Bring your legs together.
4. Push up from the floor at the horizon.

For advanced: do all the exercises on the fists and fingers.

Strategy two

An exercise called "float".

1. Place straightened arms on the ground. Put your palms in any of two positions - either moving your fingers to the sides, or placing your palms parallel to the body.
2. Group up (pull your legs towards you) and hold the body in your arms for as long as you can.
3. Raise your pelvis to the highest possible height for you. With each new workout, try to raise it higher until you reach the highest point.

We do push-ups without legs in the position that was discussed in the previous step. Remember that the pelvis must be raised high. Having reached 20 repetitions, we move on.

1. From the “float” position, slowly move to the horizon, spreading your legs.
2. Hold the body in this position for as long as possible.
3. We return to the starting position.

When this exercise is effortless, start push-ups with legs apart (without using a support). After you reach twenty repetitions, you can move on to the next step.

1. From the “float” position, stand in the horizon with your legs together.
2. Hold the body as long as possible.
3. Return to starting position.

Then proceed to horizontal push-ups with your legs together.

Either of these two programs will help you do legless push-ups over time. The study time is up to you. You can choose one of these strategies and work with it, or use them together.

And remember, patience and work will grind everything!

Most people will tell you that just push-ups will not work to pump up your arms. They are both right and wrong at the same time. And now we will try to explain why.

What are push-ups for?

Of course, with the help of push-ups, you can develop the muscles of the arms, chest and shoulders. This is a favorite exercise of karatekas. For physical education teachers, this is a favorite way to punish disobedient students. And for you, it can become an effective tool for pumping up your hands.

However, we will immediately make a reservation that it is impossible to achieve such hands as those of the iron Arnie with push-ups alone.

1. The thing is that for a significant increase in muscle volume, it is necessary, firstly, to increase working weights. And your body weight is relatively stable. With standard, you lift 70% of your torso mass. Raising your legs on the bench - you increase this percentage. A solution to this problem is the use of weights.
2. Secondly, the mechanics of movement itself implies a load on the pectoral muscles and triceps. it is forbidden.

But, do not immediately discard this exercise as ineffective! It is quite possible to increase the volume of the shoulder by a couple of centimeters and increase strength indicators.

In addition to developing upper body muscle strength, push-ups are good for:

• Normalization of blood pressure.
• Development of the respiratory and cardiovascular systems.
• Increasing endurance.
• Vivacity of the body and spirit, if you do push-ups in the morning.

This exercise is an easy and painless way to train your torso when you don't have the time or money to go to the gym.

How many pushups to do

The frequency of training using push-ups, as well as the number of repetitions and sets depends on your goals:

1. If you want to pump up the arms and muscles of the upper body, develop strength - you need to do push-ups 3 times a week, in 4-5 sets of 6-8 times with weights. What is weighting and how to apply it in this case, we will tell a little later.
2. As one of the charging elements, we recommend doing 10-30 push-ups every morning.
3. To increase endurance - we do push-ups 2 times a week for a maximum of 2-3 sets. Over time, the number of repetitions will increase, volumes may decrease. You're not training strength, but endurance.

Push-up techniques for all occasions

To warm up your muscles before training, do a little warm-up. Warmed up? Then let's get to the exercise!

Reverse push-ups for triceps

Let's talk about back push-ups. With their help, you can maximize the loading of the triceps and relieve the load from the chest.

Pumping up triceps means, for the most part, pumping up arms. After all, triceps make up to 70% of the muscles of the upper arm, and biceps - only 30%. In particular, therefore, it is useless to pump only one biceps for the sake of the thickness of the arms.

To pump up the triceps, you can perform the exercise in two versions: legs on the floor and legs at the same level as the hands, that is, raised to a support.

Option 1 (easier):

1. We take a chair (it is necessary that it be stable and not fall apart during the exercise - we swing triceps, and do not break the coccyx). Ideally, of course, use a sports bench.
2. We turn our backs to him and lean on him with straight arms. Elbows look back and they are strictly parallel to each other! That is, the hands are shoulder-width apart.
3. Legs together, stretch them forward so that the lower back is next to the chair. Try to go as low as you can. Elbows will go up. Keep them parallel.
4. Extend your arms and rise to the starting position. The legs should not move back and forth.
5. Repeat this movement as many times as needed.

Option 2 (harder):

1. We take two chairs! We repeat the first two points from option 1. That is, we steadily put our hands behind our backs on one.
2. Now attention: we put our legs slightly bent at the knees with our heels on another chair. We keep the feet together. Thus, your body rests on your hands and heels.
3. Lower your pelvis as far down as possible. Heavier? That's right, this is a more difficult version of the reverse push-ups. And more efficient. Watch for sensations in the shoulder area. If discomfort occurs, return to the previous version of the exercise.
4. The movement of the body occurs strictly up and down. Down - on the inhale, up - on the exhale. Breathing is the foundation!

Now about the use of weights. In reverse push-ups, you can increase efficiency with additional weights. We recommend only for the second option when you use two chairs. The exercise becomes really difficult and it is for them to really pump up the volume of the triceps, and hence the thickness of the arm.

If you have a barbell at home, take the plates and put the desired weight on your thighs. If there are no pancakes, use any convenient weight (for example, a dumbbell, weights, a satchel). A good idea always comes with a desire. Most importantly, stay safe!

It is allowed to use the help of a partner - put him on top (better than a partner, she is lighter). Try it if you are strong enough.

You should only switch to weights when your muscles are strong enough. And for the first time, you should learn how to do reverse push-ups without weight.

We will give 4 options for the position of the palms and 2 positions of the elbows. There will be 5 exercises in total. Experiment which muscles you feel more in each case.

• Palms fingers forward, elbows pressed to the body. The classic pose, the load is distributed between the deltas and triceps.
• Palms fingers to each other. Elbows when lowering the body go in opposite directions. The chest receives most of the load.
• Fingers look back, elbows are pressed to the body. Maximum load on the front deltas. The participation of triceps is secondary.
• Fingers to the sides, palms wide apart. Strengthening the load on the pectoral muscles.
• Classical pose - arms wide apart, fingers pointing forward. The distribution of the load between the deltas, chest and triceps.

You can combine these options, doing 10-15 repetitions for each case. This exercise (without additional weight) cannot build muscle, but it will work great as a charge or to maintain the overall tone of the muscles of the chest and arms.

Technique:

1. Choose the desired hand position. Put your feet together or slightly apart from each other (10-15 centimeters).
2. On inspiration, we lower ourselves to the floor, but do not lie down on it (the body should be absolutely straight, the press and buttocks should be tense). Hold on like this for 1-2 seconds. You can't linger.
3. We rise to the starting position and repeat the exercise the required number of times.
4. The body must be kept straight. The angle between the legs and the body is 0 degrees.

Common mistakes - the pelvis falls down or bulges up. You don't need to do that!

Push-ups upside down

This is both the most spectacular and technically most difficult version of push-ups. It is used to train the arms and shoulders. The chest in this case does not work. We recommend that very strong and trained people practice such push-ups.

Vertical push-ups are not suitable for everyone, as a sudden change in body position can lead to loss of consciousness.

Useful accessory for push-ups

If you are a fan of push-ups, we recommend that you purchase special stops for this. Each stop allows you to hold steady on your hand. Thanks to such devices, you can put your hands at any angle, training various parts of the arms and shoulders, chest.

If you've had a wrist injury, this is a great way to avoid joint pain because your arm doesn't bend like floor push-ups.