Pushups- this is very effective exercise which develops chest muscles and triceps muscle(triceps). Also, since this complex exercise, which involves a large number of muscle groups, it allows a person to maintain his body in a fairly good physical form if you exercise regularly.
To date, there are a large number of types of push-ups that involve a load on completely different muscle groups. For example, if you put your hands wide, active participation in the work will take BREAST, but if you put your hands closer to each other, they will be involved in the work TRICEPS, and most of the load will fall on them.
In addition, there are other types of push-ups that can purposefully work out upper part chest, shoulders and other parts of the body. If you take this exercise seriously, you can bring your body into a fairly good physical shape.
Push-ups have always and everywhere been very popular, so you should consider this exercise in more detail. In this article, we will take a closer look at this exercise, which you can use to effectively compose your workouts and know what's what.
How many push-ups from the floor?
If the goal is to increase muscle mass, you need to concentrate NOT on the number of repetitions, but on the technique of doing push-ups, as well as on the power load. That is, if you first perform 20 repetitions, then 40, 60, the effect on muscle mass growth will be very small. The point is that training own weight does not give such results as training with iron, because the muscles get used to the loads very quickly. A large number of repetitions will only allow you to increase your endurance, however, hypertrophy muscle tissue this approach will not work.
To work on building muscle requires a completely different approach. If you want to build mass with push-ups, you need to increase the load with additional weights. It can be a briefcase filled to the brim with water bottles, you can put dumbbells in it, a sandbag, in general, anything to increase weight. Remember, for muscle growth, you need to tear them, to do this, you need to constantly increase the load. For training with your own body, they are mainly included in the work, and fast ones remain unaffected. That is why endurance increases.
Effective muscle work requires a maximum of 20 push-ups and 4 sets. It is much better to follow the execution technique, complicate the program, and not do more repetitions each time. You can complicate the task in every possible way, but if you have little experience, you can simply do push-ups according to the classical scheme. After you can perform 12-15 repetitions without problems, additional weight can be applied. As you gain experience, you can make the task more difficult with more complex movements, for example, try hiding one hand behind your back during a class and doing push-ups with one hand.
Push-ups from the floor - ANATOMY OF THE EXERCISE
Thirdly, such exercises will help keep the body in excellent shape. The muscles of people who do not exercise regularly become "clogged". Subsequently, such people need to make much more efforts so that their physical fitness and figure parameters remain at the proper level. But thanks to push-ups, the body will always be in good shape.
Discomfort in the body will be felt even by those people who do not attend Gym at least a week. To avoid discomfort in the absence of time for sports, push-ups will help.
How NOT to do push-ups from Paul? (TOP 7 MOST COMMON MISTAKES)
At first glance, Push-ups from Paul are a fairly simple exercise that any novice athlete can figure out. However, there are many pitfalls that you need to be aware of in order to perform push-ups correctly and with maximum effect for you. Let's take a look at the most common beginner mistakes.
- Push up from the floor using the full range of motion.
- Don't spread your arms too wide away from your body, as shimming your arms can irritate your rotator cuff muscles or even injure your shoulder.
- Never arch or lift your lower back. Keep your body in a straight position. There should be a clear line from your heels to the top of your head. This will help avoid injury and back pain.
- Keep your upper back straight. Don't slouch or arch your back.
- Do not bend your neck, do not look forward or up. Hold cervical vertebrae in a straight position relative to the body.
- Do not reduce the shoulder blades on a permanent basis. Your shoulder blades should have a free range of motion, contracting as you move down and contracting as you move up.
- When moving up and down, the body must move in sync. In no case should you lift the top of the case first, then your lumbar, creating a bend in the latter.
Recall that the muscles receive the necessary load only when you feel them. So learning to "hear" each of your muscles is the main task for you. This is especially important in relation to the muscles of the chest and arms.
During the lesson, your actions must comply with the recommended technique. Control your back - it should be straight. Make sure that the buttocks do not rise high.
Performing exercises on outstretched arms. Let's get to the push-ups. Bend your elbows, lower your body down. The chest should not touch the floor, but at the same time it should be at a minimum distance from it. Watch your breath. When you go down - inhale, when you go up - exhale.
The position of the hands affects the distribution of weight, load. outdoor part chest muscles and deltoid muscles are included in the work if the arms are set wide. The close location contributes to the active participation of the internal elements of the pectoral muscles, triceps. The load changes along with the change in body position.
WORKING Program of Push-ups from the Floor (+ Training Schemes)
Do not forget that there are restrictions and rules that apply to the implementation of such exercises. There is no need to organize classes at once according to several schemes. This will bring them down. useful action. If you are engaged in order to get an impressive result, follow the actions, use one training program. If it does not give the desired result, change the program.
If you want to avoid muscle relaxation, reinforce push-ups with other exercises. It is not necessary to perform the complex daily. Muscles are restored within almost three days, and their active growth is observed just in the breaks for rest.
Many methods have been proposed today. Beginners need to choose a gentle, but at the same time effective program. Such, for example, can be called a technique that provides solid muscle mass in six weeks. Such a schedule provides for a gradual increase in the number of exercises, starting from the fourth week of classes. When doing exercises, you also perform lowering-raising in larger quantities with each approach.
It is necessary to consider such a question as types of push-ups from the floor with special attention. All of them are divided into groups of different complexity. However, remember that an exercise with a huge load may be ineffective. Tangible complexity types of activities are suitable only for "seasoned" athletes.
The easiest types of exercises with lowering, raising the body are push-ups from the knees, head up, etc. More difficult are push-ups with arms wide, head down, medium grip, with narrow palms. The “winners” in terms of load in this line are push-ups with a jump or on one arm.
Whatever scheme you do push-ups, remember - “you can’t jump above your head.” It is better to load the muscles gradually, without skipping classes.
Now about how to do it. There is a rumor among athletes that push-ups must be performed not only in the gym, but also at home. Such a scheme would supposedly simplify the “basic training”. Approach such an implementation in a balanced and responsible manner. Let's say now you pump the pectoral muscles one day a week. To this lesson, for starters, you can add only one workout at home. Follow your feelings. If you feel that after such a load you can handle it, start doing the exercise gradually on other days of the week. For a maximum of four weeks, you can train in this mode. After this period, it is best to return to one lesson in the gym and one complex at home.
Here is a very good mass program using push-ups (this should be used if you do not visit the gym):
| A week | Number of repetitions and approaches (recommendations) |
| 1 | Daily perform 3 sets of 10-20 reps with a regular stop of the arms (slightly wider than the shoulders) and 3 sets of 10-20 reps with narrow ones. The number of push-ups depends on physical training athlete. You can do the exercise 2 times a day. You need to perform the exercise slowly and smoothly. |
| 2 | Daily performance of 3-4 sets of 12-15 reps with a normal stance and 3-4 sets of 12-15 reps with a narrow stance. It is necessary to push up with the use of additional weighting agents. For example, put in a briefcase first 5 kg of additional weight, then every week increase the weight by 5 kg. |
| 3 | Everything is the same, only the additional weight will already be not 5, but 10 kg. |
| 4 | + 5 kilograms of additional weight to the total. That is already 15 kg. |
| Additional advice | To make push-ups even more effective, you should use not only different angles of inclination, the width of the arms, but also additional equipment in the form. |
Remember, as mentioned earlier, you should not be limited to one exercise, you should perform a whole complex for various muscle groups. However, you get the point. Gradually start with the smallest and gradually increase the load, as was actually shown in the program for a mass a little higher. Also, if you want to increase the number of repetitions, up to 100-200 push-ups at a time, I advise you to familiarize yourself with a really working one.
Types of push-ups from the floor
As mentioned earlier, there are a large number of types of push-ups that load one or another muscle group. Let's look at the most popular variations, the technique of which must be followed when performing them.
Each type of exercise is designed for athletes of a certain level of training. That is, the classic version, which we discussed above, is intended for both beginners and advanced athletes. However, there are such variations that are suitable for a certain level of training, in fact, we will now analyze this and much more.
The first option that should be paid attention after the classic one is push-ups with a narrow setting of hands. This variation is intended for more experienced athletes. If you can easily complete 12-15 repetitions, you can no doubt fit this type of push-up into yours.
This variation is the antagonist, that is, the opposite of the bench press. narrow grip. Push-ups themselves are analogous to barbell presses, with the only difference being that instead of the bar you press your own weight.
Exercise technique:
- Borrow initial position. Lie on the floor with your stomach down, rise, straightening your arms. The torso and legs should, as it were, create one straight line. Do not bend the spine, do not lift the buttocks up. Place your hands so that your thumbs can touch each other. However, you can not put your hands too narrow to include the triceps in the load, it is enough to place them approximately shoulder-width apart. The most important thing is the elbows, they cannot be spread apart during execution, they must be pressed to the body.
- Once you're done, slowly lower yourself down as you inhale, and as you exhale, rise to the starting position. The body should always be straight, you can not do any bends, deflections, raise the buttocks, and so on.
This type of exercise involves the involvement of additional equipment in the form of a stable bench. If you train at home, you can use a chair, but you need to fix it with something so that at the time of doing push-ups, the chair does not “leave” forward and the person is not injured.
This is a light enough option that both men and women can use. The main advantage of this variety is that during the lifting of the body to the peak point, the load "falls" on the lower part of the pectoral muscles.
Exercise technique:
- The technique for performing the exercise is quite simple and does not require any additional knowledge regarding this exercise. Everything is exactly identical to the classic push-ups from the floor. Hands slightly wider than shoulder width, back straight. Lean your hands on the bench, keeping your back in a stationary position, start push-ups.
- While lowering, we take a deep breath, while lifting, we exhale. Remember, you need to not just move up and down, you need to feel your muscles. It will be very useful to perform this variation on the horizontal bars, since there you can grab the pipe and, with the help of a concentrated grip, increase the tension in target muscles. Grip strength plays a very important role in any exercise.
The level of difficulty when using this variation increases, since the load falls on the upper chest, and you perform the exercise at a significant slope, which actually affects the increase in load. Also, the movements become more difficult, since most of the body weight falls on the hands.
Just like in the previous exercise, this variation must be performed with the same technique as the classic version, with the only difference being that you use a bench to complicate the work.
Exercise technique:
- Place a bench behind you, put your feet on the bench and rest your hands on the floor. The width of the arms is slightly more than the width of the shoulders. The hands themselves need to be set a little further than shoulder level, that is, a little forward.
- Take a deep breath and lower yourself until your chest almost touches the floor, then return to the starting position.
This option is great for beginners. If a person has no experience, and he cannot do 1-3 push-ups, you should start with the easiest, namely push-ups from your knees.
Exercise technique:
- Take an emphasis lying down, lean your knees on the floor. It will be very convenient to cross your legs so that they do not hang out and do not interfere with you while you work. Hands slightly wider than shoulder width.
- On a deep breath, lower yourself down, on an exhalation, rise to the starting position.
The level of difficulty of push-ups using one hand is very high, so perform this species should only be advanced athletes who have been practicing for more than a year.
What can I say about this variation. She develops great strength shoulder girdle athlete. Also, in addition to the shoulders, triceps and pectoral muscles are actively involved in the movement.
Exercise technique:
- The starting position is almost no different from the classic version, except that the width of the legs. In this variation, the feet need to be set much wider to provide support during push-ups. Take the starting position, put your feet wide (as shown in the picture). Shift the weight of your upper body onto one arm and tuck the other behind your back. When you can easily maintain balance, you can start push-ups.
- If you are trying to do the exercise for the first time, it is possible that at first you will not succeed completely, lower and rise, thereby making a movement in full amplitude. In order to perfectly curb this type of push-ups, you do not need to perform the exercise in full amplitude at the beginning. Go no deeper than 10-15 centimeters, after which every week go down lower and lower.
This type is quite difficult to perform and requires some experience, so for beginners it is best to perform classic push-ups.
The advantage of this subspecies is that by spreading your arms wider than usual, you thereby remove most of the load from the triceps and transfer it to the pectoral muscles. In this version, the chest muscles are better stretched.
Exercise technique:
- As in most of the options that we examined in this article, the starting position in this option is practically no different from the original. The only thing you need to do is spread your arms wider and turn your hands outward, that is, so that they look in different directions, at an angle of about 45 degrees. I want to share with all like-minded people.
The main feature of push-ups is fantastic efficiency. Increasing endurance and strength is not so difficult if you know about all types of push-ups.
Push-ups with arms at shoulder width
These are classic, well-known push-ups. At the same time, the middle pectoral muscles, triceps and delta work.
Technique: take an emphasis lying down, place your hands strictly shoulder-width apart. The body should be parallel to the floor, legs together. The head does not bend, it is held straight, like an extension of the spine. Then we bend our arms, smoothly, without jerking, and return to the starting position. At the bottom point, you need to linger for a few seconds. When bending, we inhale, unbending - we exhale.
Push-ups with wide arms
When doing push-ups with arms wide apart, the main load goes to the chest muscles. Triceps and deltas receive only an additional load.
Technique: take emphasis lying on the floor. Spread your arms one and a half times the width of your shoulders and bend to the lowest point, after a pause, return to the starting position. When performed correctly, increased tension in the pectoral muscles is felt.
Push-ups with narrow arms
The exercise is aimed at working out the triceps. To a lesser extent, it affects the development of the pectoral muscles and shoulders.
Technique: lying emphasis. The hands must be brought closer so that the large and index fingers both hands touched. After a smooth lowering to the bottom point, you need to push yourself to the top position with a push.
Push-ups with one hand
One-arm push-ups are a physically demanding exercise that requires special training. You should not immediately include it in the training complex. When working, the load is transferred to the triceps and chest muscles.
Technique: lying emphasis. Legs are set wide apart for extra support. One leg is exposed to the side - provides balance to the body. Support on one hand, the second behind the back. Push-ups are performed smoothly, without delay in the lower position.
Fingertip push-ups
This method helps to strengthen the phalanges of the fingers. This type of load is especially useful for strengthening tendons and ligaments. Popular with rock climbers. Particular stress falls on the chest, hands and forearms.
https://youtu.be/s7CVpV5U-94
Technique: Lying pressure. Hands slightly wider than shoulders. Reliance on the fingers - palms do not touch the floor. Bend your arms to an angle of 90 degrees, linger a little, and unbend. Repeat a small number of times.
Knee push-ups
The best option for beginners. Fully correspond to classic push-ups. Only you need to lean not on your feet, but on your knees. The upper pectoral muscles, triceps and deltas work.
Technique: Stand in an emphasis lying with support on your knees. Feet should be crossed. Push up smoothly and linger in the lower position. Softening material should be placed under the knees - in order to avoid overvoltage and microtrauma.
Plyometric push-ups
Push-ups with a break from the surface. Contribute to the development of explosive muscle strength, fast response and work. The load occurs on the muscles of the shoulders and chest.
https://youtu.be/yf2lYCnW3aU
Technique: lying emphasis. The classic position of the hands at shoulder width. After a few regular push-ups, quickly lower yourself down and tear your hands off the surface with a sharp push. Land carefully and continue the exercise.
Diamond push ups
A push-up method that is extremely close to push-ups with a narrow arrangement of hands. There is a load of the internal muscles of the chest and, to a greater extent, triceps.
Technique: take an emphasis lying down. Attention is paid to the location of the hands: they should be close and the index and thumbs should touch. It turns out a figure similar to a diamond (hence the name). Watch your breath! On a deep breath, bend your arms so that your chest touches your hands. As you exhale, slowly return to the starting position.
Push-ups on fists
A popular push-up method that avoids stretching the ligaments of the wrist. For comfort and to prevent injury, place a soft cloth under your fists. With this exercise, the muscles of the chest and triceps work. A small load on the deltas.
https://youtu.be/otBq1Sgx1TU
Technique: lying emphasis. Feet together, hands shoulder-width apart. Stand on fists, which are placed vertically and parallel to each other. Bend your arms to a right angle at the elbow joint, linger for a couple of seconds and return to the starting position.
Push-ups with support on one leg
Performing this type of push-ups allows you to increase the load on the legs. The muscles of the chest, triceps and deltas work.
https://youtu.be/L8k1gXO_NTI
Technique: become point blank. Hands shoulder-width apart, one leg raised. For comfort in the first stages, you can lay your foot on the supporting one. When doing push-ups, keep your balance and avoid falls.
Push-ups head up
Simplified push-up method. Available for beginners and experienced athletes. Choose a reliable support - determine the height yourself, depending on your own feelings. During work, the lower pectoral muscles develop.
Depending on the chosen support, they differ somewhat.
Fitball: all muscle groups of the upper and middle parts of the body are involved in the work. When performing the exercise, the hands are far enough apart and the task of maintaining balance is simplified.
Medicine ball: in addition to the power load, it allows you to improve control over the body and muscle stability. When working, it is recommended to part in the direction of the foot to maintain balance.
BOSU: when working, the hands should be placed on opposite sides of the bosu. Promotes the development of balance.
Bench: when performing the exercise, watch the bend of the wrist so as not to provoke injury and sprain.
Chair: allows you to increase the angle of inclination and adjust the degree of load on the muscles. The muscles of the upper chest work.
: push-ups are popular, in view of the practicality of the simulator. When performing the exercise, the maximum load of the arms occurs, which contributes to the development of triceps.
Technique: Lean on emphasis. Legs together. Push-ups are performed as standard, with a delay in the lower position.
Push-ups with your head down (with feet resting on a fitball, medicine ball, BOSU, bench, chair, TPX loops)
When performing push-ups, in which the head is directed down and the legs are located on the support, the upper part of the pectoral muscles is worked out. Fitball, medicine ball, bench and other items that provide solid support are used as a support.
Fitball: the load allows you to develop the muscles of the chest, back and triceps. The abdominal muscles are also loaded. After bending the arms to an angle of 90 degrees at the elbow, you should linger for 2-3 seconds and exit to the starting position.
Medicine ball: placing feet on a medicine ball requires a lot of muscle tension in the middle and lower body. When working, you should carefully monitor the balance.
BOSU: put your feet on the dome and do push-ups. It is not difficult to maintain balance, but the load is transferred to the upper body.
Bench: allows you to intensively train your hands and upper muscles chest.
Chair: the height of the slope is large, so a large load falls on the hands.
: it is convenient to adjust the height, so when performing the exercise, you can set the optimal slope. Balance must be carefully controlled.
Technique: fully corresponds to the standard, with the difference that the legs are higher than the head.
Circular push-ups
The push-up technique in a circle allows you to move the load on the triceps. deltoids and abdominal muscles. In addition, this method develops balance and control over the body.
Technique: lying emphasis. Lower yourself down and transfer your body weight to one hand. After that, without rising, move to the other hand and return to the starting position.
T-push-ups from the floor
A difficult exercise that works the entire body. The muscles of the press, chest, arms are involved in the work. With constant performance, it significantly strengthens all the muscles of the body.
Technique: take the standard prone position. Hands shoulder-width apart, feet together. Bend your arms to a right angle and return to the starting position. After that, stretch one arm forward, then straighten it up and turn the body towards this arm. Thus, you will create a semblance of the letter T.
Folding knife push-ups
The exercise develops flexibility and lateral muscles press. The triceps, deltas and pectoral muscles are also actively working. When performed correctly, it develops all the muscles of the body, giving a load to the hips.
Technique: take an emphasis lying down, but move your legs closer to your hands, so that the body forms a right angle. Then bend your arms until your chin touches the floor. Next, raise your head and lower your hips to the floor. Bend over and return to the starting position.
Spiderman Pushups
Useful and challenging exercise. It combines physical activity and flexibility. During work, the muscles of the deltas, chest and arms, as well as the lateral muscles of the press, develop.
Technique: take a lying position. Hands at shoulder width. The legs are brought together. Bend your arms to a 90 degree angle. In the lower position, linger and bend the leg until the knee touches the elbow. On extension, return the leg to its original position. Do this with the other leg as well. Exercise to perform with alternating legs.
Push-ups on the uneven bars
A popular exercise excellent results for the development of pectoral muscles and triceps. Easy to perform, push-ups develop the muscles of the chest in a complex. Requires a gradual transition and an increase in the number of approaches.
Technique: Stand between the bars, leaning on your hands. Hang on the bars and lower vertically down while inhaling. After reaching a position where the elbows are bent into a right angle, linger for a couple of seconds and return to the starting position. The depth of lowering and the speed of execution contribute to the development of various muscles. Therefore, the standard exercise can be modified for individual purposes.
Handstand push-ups
A difficult exercise for advanced athletes. Requires special training and special attention to the execution technique. During work, the deltoid muscles and triceps are loaded.
Technique: Stand by the wall on your hands. Lean your feet against the wall and control your balance. Then slowly lower yourself vertically on your hands. The angle of the bend of the arms is determined depending on the physical ability. Carefully monitor the state of the body.
Conclusion
Push-ups are included in the training program of all athletes, from bodybuilders to athletes. This kind physical activity attracts attention due to its obvious advantages:
- A simple technique.
- The ability to practice in any conditions, without special equipment.
- Achieve great results quickly.
- Variety of loading methods various groups muscles.
Development correct execution push-ups guarantee improvement general condition organism and physical strength individual muscle groups. To start classes, you do not need to consult a trainer - you start exercising on your own, in the process of training, you adjust the work for your case.
It can be seen less and less. The complexes contain more exercise with free weights and on simulators. But push-ups from the floor with all sorts of options have not yet been forgotten. The advantage of this exercise is that push-up variations allow you to train muscles from scratch, or diversify the program with a new and effective technique.
What muscles work during push-ups?
First of all, push-ups are aimed at the development of large pectoral muscles, including its clavicular part. They also work on the triceps of the shoulder, the front beam deltoid muscle and elbow muscle.
In addition to the muscles that receive a dynamic load, push-ups also include other muscles that stabilize the line of the spine in a straight position in static. For example, the abdominal muscles (straight, transverse, oblique), lumbar extensors and, to some extent, the glutes.
Advantages and disadvantages
Benefits of push-ups
- Multi-joint exercise, which allows you to work out several muscle groups without additional weights, with your own weight.
- Exercise can be done anywhere- hall or at home, does not require much time and space.
- There are practically no contraindications to the exercise and it can be done at any age. Only with spinal problems is it necessary to control the arch of the lower back and keep the back straight so as not to aggravate the problem.
- You can do push-ups with any level of physical fitness, from beginner to experienced athlete, depending on the type of exercise chosen.
Flaws
- The exercise is not suitable for, because its complexity will not allow you to get the proper load with a small number of repetitions, with the exception of the weighted push-up option.
- At first, not everyone can do push-ups with their own weight from the floor; for this, it is necessary to prepare the body and strengthen the muscles with preparatory exercises.
How to breathe properly when pushing up from the floor
Whatever version of push-ups is performed, exhale while pushing your own weight to the top point. Thus, the effort (extension of the elbows) is always done on the exhale, and the relaxation (flexion of the elbows) on the inhale.
Warm-up before push-ups
Any exercise requires a good warm-up to prevent injury. Warm up for 7-10 minutes on or, you can also perform. After warming up, perform several rotational movements with the wrist, elbow and shoulder joints. Stretch the muscles of the chest, triceps and proceed to the exercise.
Types of push-ups: how to do push-ups from the floor
There are several types of push-ups of varying degrees of difficulty, each of which can be performed at different stages of training. Follow correct technique push-ups.
1. Classic Wide Grip Chest Pushups
The most popular version of push-ups, which develops the muscles of the chest in width, its outer part.
- Place your arms wide apart, place your hands parallel to each other.
- Place your feet on the width of the pelvis.
- Get into a plank position by tightening your abdominal muscles while keeping your lower back straight in relation to your entire torso.
- Bend your elbows and lower your chest as close to the floor as possible. Elbows "look" to the sides.
- Extend your elbows fully at the top.
2. Narrow stance push-ups (grasshopper)
The closer the setting of the palms, the more it works inner part pectoral muscles, muscles closer to the center work more. Narrow stance provides a lot of tension in the triceps and is one of them. the best options his elaborations.
- Place your palms under your shoulder joints, hands parallel to each other.
- Get into a plank position, draw in your stomach, and continue to breathe continuously.
- Lower your torso to the floor without bending your knees, hold your elbows as close to your torso as possible.
- Push up, fully straighten your elbows at the top, without arching your lower back.
3. Diamond push-ups
The exercise is so named due to the setting of the palms in the shape of a diamond, and it is also called diamond push-ups. (from English Diamond Push up), or diamond push-ups. With the help of a narrow setting of the hands, with diamond push-ups, the triceps work to a greater extent, and the chest and deltas to a lesser extent.
- Place your palms close together with your fingers turned inward, forming a cone or diamond.
- Connect your thumbs, palms should be under chest.
- Feet hip-width apart, stand in a plank position and keep your spine straight.
- Lower yourself to the lowest point, bending your elbows without moving them away from your body.
- Return to the starting position by fully extending your arms.
4. Snake push-ups
- Lower your torso to the floor, bending your elbows.
- On subsequent push-ups, roll from hand to hand.
- Do an equal number of rolls to the right and left.
5. Finger push-ups
This type of technique requires a strong grip, fingers. It is better to start mastering finger push-ups after mastering the classic version.
- Place your hands wide, without touching the floor with your palms, focusing on the phalanges of your fingers, placing them wide apart.
- Lower the body until the angle at the elbows reaches a right angle.
- Fully straighten your arms at the top.
6. Push-ups on fists
- Take an emphasis lying down, keeping your back straight.
- Place your hands wide apart on your fists, placing your hands in a straight line, perpendicular to your torso.
- Lower the body, forming a right angle at the elbows.
- While pushing up, exhale and straighten up.
7. Knee push-ups
This type of exercise can be performed with different palm positions. This is an easy version of the exercise. for the case if it is still difficult to keep the emphasis lying down.
- Place your knees together on the floor, forming a straight line from your knees to the top of your head.
- Lower your chest as low as possible to the floor.
- At the top, fully straighten your elbows without lifting your knees off the floor.
8. Military push-ups
- Place your feet together, palms slightly wider than your shoulders.
- Raise your pelvis to form a 90 degree angle.
- Lower your nose as low as possible to the floor.
- Straighten your elbows, keeping a right angle.
9. Plyometric push-ups with cotton
- Take an emphasis lying down, placing your hands slightly wider than your shoulders.
- Lower your chest to the floor, explosively push your torso up so that your arms come off the floor.
- When the palms come off, clap and return the palms to the floor at the sides.
- Repeat push-ups, pushing off the floor as hard as possible.
10. Push-ups with a coaster
- Take an emphasis lying down, move your feet one step forward, rolling the body over the hands.
- Push up and take another step forward.
- After doing 3-4 push-ups and push-ups, take the steps back, after each step, do push-ups, and so on.
11. Push-ups with weights
- Take an emphasis lying down, accepting any setting of the palms.
- Ask an assistant or trainer to place a plate of the required weight on your back.
- Follow the same exercise technique as with your own weight.
- After completing, ask to remove the burden from the back.
12. Superman Pushups
- Take a prone position like a push-up with claps, use explosive force.
- Lower the body lower to the floor and with great force push the body so that the hands and feet come off the floor.
- At this point, extend both arms in front of you as if you were flying.
- Return your palms and feet to the floor, repeat the push-up.
13. Spartan push-ups
- Get into a plank, put one brush further away from you forward, and the second closer to the belt.
- Lower your torso to the floor, when pushing up, force yourself to push off the floor and change places in the air with your hands.
- Repeat the desired number of push-ups, changing hands.
14. T-push-ups with dumbbells
- Take dumbbells as push-ups.
- Place your feet hip-width apart and your palms slightly wider than your shoulders.
- Lower your chest to the floor, to the level of the dumbbells, push up and turn your body to the right, lifting right hand with a dumbbell up (to the side bar).
- Lower your hand to the floor, push up and do the same movement on your left hand.
15. Push-ups with hands on a hill
This technique develops the lower part of the chest.
- Place your palms on a bench or platform in a wide or narrow stance.
- Lower yourself as far as possible with your chest down, at the top, fully straighten your elbows.
17. Negative pushups
- Take the emphasis lying down, as in the classic version.
- Slowly lower your body in the negative phase, feeling a strong tension in the pectoral muscles and triceps, take a short pause.
- Quickly return to the starting position.
18. Archer push-ups
- Spread your brushes well apart.
- Bend only one arm at the elbow, shifting the body to the side towards the supporting arm.
- The second arm remains extended, visually forming an archer's pose.
- Push up and shift the weight to the other hand, push up in the same way.
- Change hands after each push-up, do the same number of repetitions on both hands.
Sets and repetitions of push-ups from the floor
If push-ups are difficult, do as many push-ups as you can to failure until your muscles stop working on their own. If push-ups in all options have become very easy - add weights (pancakes, dumbbells) or master complex options. Do 3-4 sets. Don't do push-ups every day two workouts a week is enough so that the muscles have time.
How many calories do push ups burn?
Energy costs depend on body weight, age, intensity of exercise and fitness, so each athlete will have different indicators.
What can replace push-ups?
If we compare the working muscles during push-ups with other exercises, we can draw a parallel with some exercises with weights, for example, or in a simulator. In addition, after the muscles get used to push-ups, you can replace them with bench presses and progress further. But push-ups cannot be completely replaced, because when doing exercises lying down, the stabilizing muscles do not work, which additionally work during push-ups, keeping a straight line of the spine.
Conclusion
You can develop muscles with push-ups from scratch, starting push-ups from your knees, gradually honing your skill level to plyometric techniques, where you need explosive force. Remember that push-ups train muscle endurance to a greater extent., so they should be included. At power loads for mass growth, a weighted push-up option is suitable, which can be performed with a small number of repetitions to failure.
50 types of push-ups in video format
Many novice athletes underestimate the importance of push-ups from the floor for pumping up the pectoral muscles. Although many types of push-ups from the floor help pump up different groups muscles.
Beginning bodybuilders find push-ups to be ineffective and most often completely remove it from their training program.
Are they doing the right thing? It is very difficult to answer this question clearly. Agree, common pushups very boring: up and down, up and down, and so on. Although all push-ups from the floor are among the most effective and simple exercises with its own weight.
Push-ups from the floor to the mass can be done anywhere and anytime. Pushing up from the floor, you can develop triceps, shoulder, chest, deltoid groups muscles. In addition, the muscles of the press, back and legs are trained.
Types of push-ups from the floor
Most people only know about the military and high school push-up styles. But it turns out that there are a huge number of types of execution this exercise. There are many types of push-ups from the floor to the mass. This is a big plus, because different push-ups You can work different muscle groups.
Good luck in your endeavors. Believe in yourself and you will definitely succeed!
Reading time: 32 min
Push-ups are a strength exercise with weights. own body, which is key for the development of the muscles of the upper body. Doing push-ups regularly doesn't just increase your stamina and strength. individual groups muscles, but helps to tone the whole body.
Do you want to learn how to do push-ups, look for a ready-made scheme and the correct push-up technique? Or just want to know about the effectiveness of this exercise? We offer you the most complete guide on push-ups in one article, as well as step by step instructions how to learn push-ups from scratch.
Push-ups: how to do it right
The push-up is the most popular bodyweight exercise. It is used not only in strength training, but also in plyometric classes, crossfit, Pilates, callanetics and even yoga. And such push-up versatility easily explained. Push-ups help to engage all muscle groups from the neck to the toes, and in particular strengthen the pectoral muscles, shoulder girdle, triceps and abs.
There are many various kinds push-ups, but before moving on to more complex modifications of this exercise, let's look at the technique for performing classic push-ups. The correct form of exercises is not only the maximum result and high-quality muscle work, but also reduced risk of injury and damage during lessons.
Correct technique during classic push-ups from the floor:
- The body forms a straight line, the pelvis does not go up and does not bend down.
- The abdominal muscles are tense, but the breath is not held.
- The head is in a neutral position, does not look down, but does not lift up either.
- The palms are strictly under the shoulders, do not go forward.
- Palms look forward, parallel to each other.
- The elbows are turned back 45 degrees, they are not spaced to the side.
- While inhaling, we bend our elbows and lower the body parallel to the floor, keeping a straight line of the body.
- Push-ups from the floor are performed with full amplitude, i.e. the body is lowered as low as possible. Elbows should form a right angle.
It is this technique of classic push-ups that helps to evenly work out the muscles of the shoulders, chest and triceps.
Push-ups from the floor involve several muscle groups at once. This exercise allows you to work out all the muscles of the shoulder girdle and the small stabilizing muscles of the shoulder. Also push-ups from the floor and from the knees develop strength and elasticity shoulder muscles, which is especially important because the shoulder joint is extremely unstable and prone to displacement and injury.
Push-ups from the floor help to work out the following muscle groups:
- pectoralis major muscle
- Deltoids (shoulders)
- Triceps
- Serratus anterior
- Abdominal muscles
In addition, during push-ups, the muscles of the legs, buttocks and back are indirectly included in the work. Also push-ups increase functional strength necessary to perform regularly performed actions (lifting and moving objects, cleaning the house, holding the child in her arms).
The main mistakes in the technique of classic push-ups from the floor
Push-ups from the floor is not such a simple exercise as it seems at first glance. Mistakes in execution technique are made not only by those involved, but even by coaches! Incorrect performance of push-ups is fraught with injuries to the wrists, shoulder and elbow joints as well as pain in the neck, back and lower back. If you can't keep the correct form when pushing up from the floor, kneel down or reduce the number of repetitions! Teach yourself to do this exercise correctly from the very first performance.
The most common mistake in push-up technique is the position of the elbows relative to the body. The outstretched elbows help to compensate for the lack of upper body muscle strength. Of course, you can also perform this version of push-ups. (which many do). But the problem is that this way of doing it increases risk of shoulder and elbow injuries. Therefore, it is better to pay attention to the position of the elbows: they should be turned back 45 degrees, and not look in different directions.
In classic push-ups, the hands should be strictly under the shoulders. Some practitioners practice push-ups with a wide stance, but this is a weaker position in which your muscles do not work well enough. Also, wide-arm push-ups can cause shoulder pain over time.
During push-ups, the body should form a straight line. But if you have a weak core, then there is a risk of breaking the push-up technique: lifting the buttocks up or, conversely, bending the lower back and lowering the hips to the floor. Not correct position body will give extra load on the spine. To avoid this mistake, start practicing the plank exercise - this will help strengthen muscle corset. We recommend reading: Plank - benefits and harms, 45 plank options + training plan.
Very common mistake in the push-up technique, this is an exercise with incomplete amplitude, namely, insufficient lowering of the body down. Naturally, at first, it will be difficult for you to perform push-ups with a full range, but accustom yourself from the very beginning of practice. lower the body to a right angle at the elbow.
For example, let's visually compare the correct and incorrect push-ups.
1. Correct classic push-up:
The body forms a straight line, the pelvis does not rise up, the lower back does not bend. When push-ups, the body falls low, the elbows are close enough to the body, the palms are under the shoulders.
2. Correct push-up from the knees (a simplified version of the classic push-ups):
Similarly, the body forms a straight line, there are no deflections and bends in the back. Pay attention to the correct position of the palms relative to the shoulders.
3. Push-up with an error:
The pelvis is lowered down, the lower back is curved, the straight line of the body is broken. This exercise can cause back pain and even injury.
4. Push-up with an error:
In this picture, we see insufficient lowering of the body down, the elbows are barely bent. It is better to do 5 quality push-ups than 15-20 low-quality ones where the arms do not form a right angle.
Thanks to the youtube channel for the visual gifs Lais DeLeon.
Push-ups: benefits, harms and contraindications
Like any other exercise, push-ups have a number of advantages and disadvantages, as well as contraindications for execution. This is great strength exercises for muscle development, but if done incorrectly or with weak joints, it can have adverse health effects .
Benefits of doing push-ups:
1. Push-ups - best exercise to strengthen chest muscles with your own body weight. If you want to work on quality pectoral muscles, then push-ups should definitely be included in your training plan.
2. The push-up is a multi-purpose exercise that works right away. several muscle groups . In addition to the chest, you will strengthen the muscles of the triceps, shoulders and core. Push-ups from the floor also include the back, legs and buttocks, thereby providing full workout body.
3. To perform push-ups, you will not need additional equipment. Also, you can do this exercise both at home and on the street. Are you on vacation? Don't have access to the gym? No problem, push-ups can be done anywhere you find a small square of space.
4. Push-ups Help Strengthen muscle corset . Not only will this get you closer to a 6-pack abs, it will also help prevent back pain and improve your posture.
5. Push-ups from the floor - very variation exercise. Wide staging hands includes the muscles of the shoulders, narrow setting arms - triceps. You can perfectly train your upper body using only your own weight.
6. The ability to do push-ups correctly will come in handy not only in strength training, but also in yoga, Pilates, callanetics, plyometric programs. Push-ups are one of main exercises with your own body weight.
7. Push-ups develop muscle strength and elasticity shoulders. With proper technique, this is injury prevention. shoulder joints who are most vulnerable to those involved.
8. Large quantity modifications (From the easiest to the hardest) doing push-ups universal exercise which is suitable for both beginners and advanced. This means you will always have a productive workout, regardless of strength or experience level.
Harm of push-ups and contraindications for classes
Despite the many benefits and benefits of push-ups for body development and improvement strength training, push-ups can inflict harm to your body. During push-ups, the joints of the shoulders, elbows, and wrists are included in the work, so if you have a history of injuries or joint problems, then push-ups should not be performed. Injury to the joints while doing push-ups is not uncommon, especially if you do not follow the correct technique.
Contraindications for doing push-ups:
- Arthrosis, arthritis and other joint problems
- Shoulder, arm, wrist injuries
- Problems with the spine
- Lumbar lordosis
- Big extra weight
Be sure to follow the correct technique when doing push-ups. Recommended always stretch your hands, elbows and shoulders before doing push-ups, performing circular motions hands to one side and the other.
10 push-up features you need to know about
1. The closer you put your hands while doing push-ups, the more the triceps work. The farther you place, the more shoulders are included in the work.
2. If you want to make push-ups easier, then rest your hands on the bench or kneel.
3. If you want the opposite, make pushups harder, then place your feet on a bench or other elevated position. Moreover, the higher the legs are, the more difficult it will be to do push-ups.
4. To increase the amplitude and increase the effectiveness of push-ups, you can perform them on special racks: push-up pads. In this case, the body will sink lower, and the muscles will work even harder.
5. Push-ups not only allow you to thoroughly pump the muscles of the chest, shoulders and triceps, but also significantly reduce the risk of wrist injuries.
6. If you do not have special stops, then you can do push-ups on dumbbells, this will also help reduce the load on the hands.
7. Before push-ups, try to do gymnastics for the joints of the shoulders, elbows and hands (circular movements of the shoulders, arms and hands).
8. If you have weak wrists, use elastic bandages They will reduce stress on the joints. This is especially true if you plan to do plyometric push-ups (which will be discussed below).
9. To increase muscle mass, try to perform push-ups with a small number of repetitions, using complex modifications or additional weight. But for weight loss, the development of endurance and the development of functional training, you can move towards increasing the number of repetitions.
10. In the standard description of exercises it is allowed make some adjustments , which are due to different anatomical structure and flexibility. Determine the position of the palms that will ensure comfortable push-ups.
How to learn to do push-ups from scratch: a ready-made plan
It's okay if you've never done push-ups before or had a long break from fitness and lost this skill. Everyone can learn to push up from the floor, regardless of gender and age! Of course, you will need regular practice, but push-ups are not as difficult to learn as, for example, pull-ups.
The most important thing to remember if you want to learn how to push up from the floor efficiently and effectively: you must always follow correct execution technique from the very first repetition of the exercise. Even if you start with simple variations of the exercise, remember the correct form and technique.
In order to start pushing up from the floor from scratch, we offer you a step-by-step program for beginners. Thanks to this scheme, everyone can learn push-ups from the floor!
Ready-made scheme, how to learn to do push-ups for beginners
In order to learn how to push up from the floor, you will need to master 3 step push ups . You need to do it daily, you need to perform 3-4 approaches for the maximum number of repetitions in each approach. Perhaps the first attempts will not allow you to wring out more than 5-10 times, but every day you will progress.
If you feel that by the end of the week you have not made the desired progress, then continue with the same modification of push-ups for another week. It is better to move to the next level of difficulty after you can push up 30-40 times without interruption. Do not forget about the correct technique for doing push-ups!
Week 1: Wall push-ups
Wall push-ups are an exercise that everyone can do. Such vertical push-ups are an excellent introductory exercise that will help you further master push-ups from the floor.
Week 2: Knee push-ups
The next level is push-ups from the knees. Please note that even with push-ups from the knees, the body should maintain a straight line, the pelvis should not go up.
Week 3: Bench push-ups
After you have mastered push-ups from the knees, you can move on to push-ups from the bench. Attention, there is a nuance here. The higher the bench, the easier it will be for you to do push-ups. Therefore, you can change the height of the surface, thereby slowly preparing yourself for push-ups from the floor.
Week 4: Push-ups from the floor
After three weeks of regular push-ups, your body will be ready for floor push-ups. Remember that it is better to do fewer repetitions, but with full amplitude (elbows should be bent 90 degrees).
How many times do you need to do push-ups: ready-made push-up schemes
We emphasize once again that you should never chase quantity, neglecting quality. In addition, it is not always necessary to strive for an increase in the number of repetitions. How many times you need to do push-ups depends on your goals.
So there are several possible situations:
1. If you want pump up and increase muscle mass in volumes, then move towards weight gain and difficulty. For example, use barbell discs or raise your legs on a bench. Training scheme: 10-12 reps for 3-4 sets.
2. If you want lose weight and get relief, then move towards increasing the number of repetitions. Do 15-25 reps for 5 sets. You can increase the total number of push-ups weekly or move on to more complex modifications.
3. If you want develop endurance and functional strength, then also move towards increasing the number of repetitions and choose more complex modifications of push-ups on the floor, including plyometric ones.
An example of a ready-made push-up scheme for increasing endurance and losing weight:
