Push-ups back. Correct push-ups from the floor: technique, breathing

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 anterior bundle of the deltoid muscle and the ulnar 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 with several muscle groups without additional burden, with 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 at any level. physical training , 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 out 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 carpal, 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.

1. Place your arms wide apart, place your hands parallel to each other.
2. Place your feet on the width of the pelvis.
3. Get into a plank position by tightening your abdominal muscles while keeping your lower back straight in relation to your entire torso.
4. Bend your elbows and lower your chest as close to the floor as possible. Elbows "look" to the sides.
5. 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 chest muscle, muscles work more closer to the center. Narrow stance provides a lot of tension in the triceps and is one of them. the best options his elaborations.

1. Place your palms under your shoulder joints, hands parallel to each other.
2. Get into a plank position, draw in your stomach, and continue to breathe continuously.
3. Lower your torso to the floor without bending your knees, hold your elbows as close to your torso as possible.
4. 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.

1. Place your palms close together with your fingers turned inward, forming a cone or diamond.
2. Connect your thumbs, palms should be under chest.
3. Feet hip-width apart, stand in a plank position and keep your spine straight.
4. Lower yourself to the lowest point, bending your elbows without moving them away from your body.
5. Come back to initial position by fully extending your arms.

4. Snake push-ups

1. Lower your torso to the floor, bending your elbows.
2. On subsequent push-ups, roll from hand to hand.
3. 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.

1. Place your hands wide, without touching the floor with your palms, focusing on the phalanges of your fingers, placing them wide apart.
2. Lower the body until the angle at the elbows reaches a right angle.
3. Fully straighten your arms at the top.

6. Push-ups on fists

1. Take an emphasis lying down, keeping your back straight.
2. Place your hands wide apart on your fists, placing your hands in a straight line, perpendicular to your torso.
3. Lower the body, forming a right angle at the elbows.
4. 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.

1. Place your knees together on the floor, forming a straight line from your knees to the top of your head.
2. Lower your chest as low as possible to the floor.
3. At the top, fully straighten your elbows without lifting your knees off the floor.

8. Military push-ups

1. Place your feet together, palms slightly wider than your shoulders.
2. Raise your pelvis to form a 90 degree angle.
3. Lower your nose as low as possible to the floor.
4. Straighten your elbows, keeping a right angle.

9. Plyometric push-ups with cotton

1. Take an emphasis lying down, placing your hands slightly wider than your shoulders.
2. Lower your chest to the floor, explosively push your torso up so that your arms come off the floor.
3. When the palms come off, clap and return the palms to the floor at the sides.
4. Repeat push-ups, pushing off the floor as hard as possible.

10. Push-ups with a coaster

1. Take an emphasis lying down, move your feet one step forward, rolling the body over the hands.
2. Push up and take another step forward.
3. 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

1. Take an emphasis lying down, accepting any setting of the palms.
2. Ask an assistant or trainer to place a plate of the required weight on your back.
3. Follow the same exercise technique as with your own weight.
4. After completing, ask to remove the burden from the back.

12. Superman Pushups

1. Take a lying position, as in push-ups with claps, use explosive force.
2. Lower the body lower to the floor and with great force push the body so that the hands and feet come off the floor.
3. At this point, extend both arms in front of you as if you were flying.
4. Return your palms and feet to the floor, repeat the push-up.

13. Spartan push-ups

1. Get into a plank, put one brush further away from you forward, and the second closer to the belt.
2. 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.
3. Repeat the desired number of push-ups, changing hands.

14. T-push-ups with dumbbells

1. Take dumbbells as push-ups.
2. Place your feet hip-width apart and your palms slightly wider than your shoulders.
3. Lower your chest to the floor, to the level of the dumbbells, push up and turn your body to the right, raising your right hand with the dumbbell up (to the side bar).
4. 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.

1. Place your palms on a bench or platform wide or narrow setting.
2. Lower yourself as far as possible with your chest down, at the top, fully straighten your elbows.

17. Negative pushups

1. Take the emphasis lying down, as in the classic version.
2. Slowly lower your body in the negative phase, feeling a strong tension in the pectoral muscles and triceps, take a short pause.
3. Quickly return to the starting position.

18. Archer push-ups

1. Spread your brushes well apart.
2. Bend only one arm at the elbow, shifting the body to the side towards the supporting arm.
3. The second arm remains extended, visually forming an archer's pose.
4. Push up and shift the weight to the other hand, push up in the same way.
5. 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 maximum amount push-ups to failure until the muscles themselves stop working. 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 explosive strength is needed. Remember that push-ups train muscle endurance to a greater extent., so they should be included. At power loads for weight growth, a variant of push-ups with weights is suitable, which can be performed with no big amount repetitions to failure.

50 types of push-ups in video format

There are various types of push-ups from the floor, for a targeted impact on individual groups muscles, let's look at the basic exercises below:

Push-ups with wide arms - the initial position of the arms is at least 10 cm wider than the shoulders, we put our hands at chest level, the body is straight like a string, the legs are together, we lower ourselves to the floor without reaching it 5 cm, the elbows should be, spaced apart, we rise in the starting position keeping even body.

Make sure that the hip area is fixed all the time, for this, strain the abdominal muscles. Do not chase a lot of push-ups, feel the muscles, do the exercise, strictly observing the technique. During the exercise, the main load is received by the muscle fibers of the outer part of the chest, the secondary shoulders, triceps and abdominal muscles;

- the technique for performing this type of push-ups from the floor is identical to push-ups with widely spaced arms (see above), with one difference that the hands are located at chest level and are shoulder-width apart, and the load is shifted from the outer to the central part of the chest;

- the initial position of the arms is narrower than the shoulders, the distance between the arms is about 10 cm, spread the legs to the sides for stability, we lower ourselves to the floor before reaching 5 cm, the elbows lower along the body, with the strength of the hands we rise up keeping the body straight, return to the starting position. Do not forget about breathing, exhale for effort, inhale for relaxation, i.e. on lowering inhale, on raising exhale. This type exercise shifts the load on the triceps and internal pectoral muscles;

Hand-off push-ups - the initial position of the arms and torso, as in push-ups with arms wide apart (see above), with one difference, at the top point, unbend your arms with force pushing them away from the surface, landing, touch the surface with already slightly bent elbows, so as not to damage elbow joints. The exercise strengthens the strength and explosive endurance of the muscles and shoulder girdle;

Different types of push-ups allow you to include a variety of different muscles, which increases the effectiveness of training!

Clap push-ups in front of you - the exercise is similar to push-ups with hands torn off (see above), only tearing your hands off the surface, clap in front of you, focus on your legs wider, for better stabilization of the torso. Exercise, in addition to benefits for strength and explosive muscle endurance, improves coordination of movements;

Push-ups with hands behind the back - the exercise is similar to push-ups with lifting off the hands (see above), only tearing your hands off the surface, make a clap behind you, focus on your legs wider, for better stabilization of the torso.

A difficult version of the exercise, it requires the maximum development of strength and speed endurance, as well as coordination of movements. Suitable for experienced athletes only.

Do not perform it if you have a shoulder girdle injury or do not have a good physical form. For training, place soft pads in front of you to avoid injury;

Push-ups on one arm - suitable for experienced athletes. Starting position one hand is on the floor, the other is on the lower back or holds on to the thigh, legs apart to hold the body. We go down without touching the surface 5 cm. and return to the starting position. Exercise gives the maximum load on shoulder muscles and joints, as well as triceps;

Push-ups are best exercise to maintain the tone of the pectoral muscles, anywhere!

Diagonal push-ups - the execution technique is as follows - the initial position of the hand is at chest level and shoulder width apart, only the hands are not in a straight line, but diagonally, for example, left in front, right behind. With the strength of the hands, we tear them off the surface, when the hands come off, change their location and land so that the hands are diagonal again, only now the right hand is in front, and the left is behind, and so on. The exercise acts on the shoulder girdle and forces you to get involved in the work. different groups pectoral muscles;

Classic push-ups with a raised leg - the exercise is similar to the classic push-ups (see above), but one leg rises above the surface, do 5 reps, change legs and again 5 reps, do it in the same spirit, alternating legs. The exercise strengthens not only the muscles of the chest, shoulder girdle and arms, but also includes the muscles of the legs, abs and buttocks;

Head down push ups - starting position, stand against the wall and throw your legs up so that your legs touch it, while your back can be turned both towards the wall and away from it, then lower yourself down on your hands without touching the surface with your head, squeeze the body up with the force of your hands.

In this exercise, there is an exceptional isolating load on the shoulder muscles. In order to avoid injuries, perform the exercise after sufficient strengthening of the muscles of the body, it is recommended for experienced athletes;

90 degree push ups - the technique and starting position are similar to the classic push-ups (see above), only when you lift the body up with the strength of your hands, start turning along the axis while lifting your hand off the floor and stretch up to the ceiling, returning your hand back, again push up and pull up the other hand. Exercise after each push-up and contraction of muscle groups, well stretches the pectoral muscle and shoulder girdle;

- the technique and starting position are similar to classic push-ups (see above), but the legs are on a bench or other surface that is higher than your hands, the best option is a bench about 40-50 cm. This exercise shifts the load on upper part chest and anterior deltoid muscle (anterior shoulder muscle).

- an indispensable exercise for climbers, people who own martial arts, strengthens ligaments and joints, forearms and hands, excellent prevention of arthritis.

Before starting the exercise, be sure to stretch your hands, wrists and finger joints in order to reduce the possibility of injury.

starting position as classic push-ups(see above), the emphasis is on the pads of the fingers, make sure that the fingers are firmly fixed on the surface to prevent injury or dislocation of the finger joints.

After mastering the technique of push-ups on 5 fingers, complicate the exercises, experiment in push-ups, removing 1 finger at a time.

Use periodically all types of push-ups from the floor and the result from the training will not keep you waiting!

As a token of gratitude for the article, click on the advertisement, let it bring you good health and well-being.

These are exercises that are one of the simplest, but extremely effective. You can perform them at any time and, importantly, you don’t have to visit for this, since you can work with your own weight. All types of push-ups from the floor affect different muscle groups.

In addition to the fact that they develop triceps, deltoid, shoulder and pectoral muscles, the muscles of the legs are also included in the work, and. grows moderately and strengthens, endurance gradually increases, and becomes more prominent. Further in the article we will analyze in detail the technique for performing the most popular and most effective types such.

From my knees

This is the basic and somewhat simplified view. It is used in their girls, as well as novice athletes. This is a very good alternative to the classic push-ups, but in a simpler form. Work includes triceps, anterior bundle of deltas, pectoralis major and serratus anterior.

To perform this type of exercise, you should:

• Get on your knees and do emphasis lying down. Hands should be slightly wider than shoulders and under top chest.
• Straighten and slowly lower down.
• Leaning on your knees and straightening up, you need to raise the body to its original position.
• Repeat the desired number of push-ups.

It is important, when performing such an exercise, to do movements under control and slowly. The work must be constantly felt. , and the pelvis throughout, while push-ups are performed, should be located on the same line. The shoulder blades cannot be reduced, they must be lowered and divorced.

Medium grip

Push-ups from the floor for the pectoral muscles with an average grip are very effective. Additionally, they also train triceps and deltas. Everything is static.

• You need to take an emphasis lying down. You can’t lift or lower your head down, it must be kept strictly along the line of the spine.
• The hands should be slightly wider than the shoulders.
• Slowly lower the body down, then, with a powerful effort, squeeze the body up.
• In the upper position, it is necessary to tighten the pectoral muscles at the expense of “one-two”, then again lower to the floor.

• It is necessary to take an emphasis lying down, while placing the brushes slightly wider than your shoulders and at chest level.
• On inspiration, the body weight must be moved to the first hand and, going down, move to the second.
• As you exhale, you should lift the body up, returning to its original position.
• Repeat the same steps but in the other direction.

head up

The level of difficulty of this type of push-ups is low. You will need a bench on which you can rest your hands. The distance between the brushes is a little wider. To prevent your feet from slipping, you can install a support for stability or lean against the wall. The back is straight, without deflections. even.

• When inhaling, you need to go down, the pelvis is held at the level of the spine, without rising or falling down.
• On exhalation - return to the starting position.

Thus, it will be possible to give a load to the lower part of the pectoral muscles, which will help novice athletes well.

Analyzing different types push-ups, it should be noted that performing such a head down is the most difficult and suitable for advanced ones. This exercise is performed upside down.

• It is necessary to perform an emphasis lying on straight arms, while one leg should lie on the other.
• On inspiration, lower the body down so that it is about 3-5 cm from the hands to the chest. At the same time, the elbows should be kept as close to the body as possible.
• On exhalation, by straightening both arms, the body must be raised to its original position.

By performing push-ups with cotton, you can use large, and triceps. In addition, the muscles that support the body in a level position, the entire shoulder girdle, as well as the muscles of the legs that receive a static load will be involved.

• You need to take an emphasis lying down, resting your palms on the floor. Spread your arms shoulder-width apart, keep your back straight.
• While inhaling, you should lower the body down, bending your arms at the elbows.
• Then, with an explosive and powerful effort, you need to push yourself off the floor, pushing the body as high as possible. should be enough to have time to make a clap in front of you and not fall at the same time.
• After making a clap, you need to return to the starting position, resting your palms on the floor.

Important! You can complicate the training by making a clap behind the head, behind the back or on the chest. You can also tear off the floor in the process, not only hands, but also legs.

different names

The essence of opposite push-ups is that one hand will be located in classic stance, that is, slightly wider than the shoulders, and the elbow is directed to the side, and the other in such a way as with push-ups on the triceps - the palm is under the chest, and the elbow is directed back. With this type of push-ups, you can divide the load on the triceps and pectoral muscles. The position of the hands will need to be alternated.

• Take the starting position.
• The left hand should be taken to the side, and the right hand should be placed with the elbow back under the chest.
• While inhaling, you need to bend your left elbow, moving it to the side. Right hand need to slide down the body.

Push-ups provide a huge scope for imagination in terms of inventing new variations of this exercise. You can put your arms a little wider or a little narrower, shift your body weight forward or back, add dynamic footwork and much more! This allows not only to "get" any area of ​​the chest and triceps, but also to wake up many other muscles!

It is widely believed that push-ups are a fairly simple exercise that cannot bring either special strength or mass, unless endurance and relief will pump. However, this is a delusion, and although I don’t know where it came from, in my article I will try to convince you that push-ups are really great exercise if you perform it with your head!

What does it mean? This means that you should not mindlessly monotonously do repetition after repetition, thinking about something of your own and dreaming when it will end. Vice versa! You need to fully focus on the work of the muscles and feel how they tighten during each repetition! Do repetitions consciously and slowly - this will not only greatly complicate the exercise, but also give an explosive effect to strength and mass!

As I wrote earlier - there is a huge variety of push-ups that allow you to use a variety of muscles. Below, I present a push-up rating (they are ranked by difficulty level), which (if my memory serves me right) was first published in Men's Health a few years ago.

Pushups

Difficulty level: Below average

Advantages: First of all, this version of push-ups stimulates the middle chest area. At the same time, the top and bottom of the pectoralis major, deltas, and triceps work to a lesser extent. All back muscles are statically tense.

Performance: Take the position of emphasis on straight arms. Do not lift your head or lower it down. Keep it strictly on the line of the spine. Spread your hands slightly wider than your shoulders. First, lower yourself to the bottom position, and then with a powerful effort squeeze yourself into straight arms. In the upper position, statically tighten the pectoral muscles at the expense of "one-two". Only then lower yourself to the floor. Do not straighten your elbows to the stop! Leave them slightly bent. Keep your abs tight. Don't let your belly sag!

Push-ups from a hill

Difficulty level: Low

Advantages: When the body assumes a tilted position and your head is well above your feet, the emphasis shifts to the lower pectoral area. Because this variation takes on more of your weight than regular push-ups, it feels less challenging.

Performance: Place a bench in front of you and rest your hands on its edge a little wider than your shoulders. Bend your arms and lower yourself down until your chest lightly touches the edge of the seat. Powerfully push yourself up.

Push-ups with legs on a hill

Difficulty: medium

Advantages: This option shifts the focus to the upper region of the pectoral muscles. The exercise is difficult, since the arms here account for most of the body weight.

Performance: This is exactly the same movement as regular push-ups, with the difference that your socks do not rest on the floor, but on the surface of the bench. The hands should be placed slightly in front of the shoulder line. This will not affect efficiency in any way, but it will help balance in the starting position.

Push-ups from the knees

Difficulty level: Low

Advantages: This option is for the case when there is no longer any strength, and there are more than a dozen push-ups in the plan. You can use push-ups from the knees for a complete "squeeze" of the chest, after you reach the "failure" in regular push-ups.

Performance: Take the position of emphasis on straight arms. Place something soft under your knees, such as a gym mat. Keep your back extremely straight. Do not lift the pelvis up - the torso, together with the hips, forms a straight line.

Diamond push ups

Difficulty: medium

Advantages: This movement is similar to the bench press. narrow grip, puts emphasis on the inner region of the pectoral muscles.

Performance: Take the position of emphasis on straight arms, placing the brushes so that large and index fingers touched each other (as in the photo). First, slowly lower yourself to the bottom position, and then push yourself up with a powerful effort. At the top, statically tighten your triceps for a count of "one-two" and only then lower yourself to the bottom position. This approach will enhance payload on triceps.

Push-ups with wide staging hands

Difficulty: medium

Advantages: Spreading your arms wider, as with a bench press with wide grip, you thereby remove part of the load from the triceps and increase the load on the chest.

Performance: Turn your hands outward at a 45-degree angle so as not to overload the muscles that rotate the shoulder, and spread them as wide as possible. The lower you go, the better. The same movement can be performed on supports, as well as head up and head down. These options are for experienced jocks who are concerned about the nuances of form.

Plyometric push-ups

Difficulty level: Above average

Advantages: The goal of any plyometric exercise is not so much to increase muscle mass or endurance, but to develop their explosive strength; fast and powerful reaction mobilizes nervous system and engages more muscle fibers. It is very useful for bodybuilders. Such a load stimulates the nervous innervation. Simply put, the nervous network becomes thicker and denser. This responds with an increase in mass when performing basic exercises with weight.

Performance: The starting position is the same as with regular push-ups. Quickly lower yourself down, then with a powerful jerk, lift yourself up so that your hands are off the floor. "Land" on your hands and at a pace repeat the movement again. "Advanced" option: at the top, clap your hands.

Push-ups with a jump

Difficulty level: High

Advantages: A variant of the plyometric push-up, develops explosive strength and coordination.

Performance: To avoid hurting your hands or wrists, perform this movement on some soft, springy surface. In the starting position, rest your palms on two supports 15-20 cm high. Pushing up, push off from the supports and "land" on the floor between them. The brushes should be at the width characteristic of ordinary push-ups. Immediately bend your elbows and gently lower your chest to the floor. From the bottom position, explosively push yourself up and "jump" back onto the supports. The secret is not to divide the movement into phases and perform in one breath.

Push-ups on one arm

Difficulty level: High

Advantages: This circus version is great for building shoulder strength. It acts on the pectoral muscle, as they say, from top to bottom. Along the way, the triceps are extremely heavily loaded.

Performance: First, take the usual starting position for push-ups, then move one leg to the side. Shift your body weight to the opposite hand and place the other hand behind the belt. When you learn how to confidently balance, start push-ups. They may not come out right away. Then start small - go down 10-15 cm, not deeper. As soon as you confidently master this "depth", try to go lower - another 5-10 cm.

And these are only the most basic push-up options that are known to very many. In Workout training, along with these, there are a couple of dozen more various kinds, but I will write about them in another article!

Push ups- This basic exercise, performing which on an ongoing basis, you can easily keep your body in good shape. By practicing push-ups, you carefully work out the pectoral muscles, the muscles of the back and the arms. But today we will focus on non-standard variations of this exercise.

1. Classic push-ups

First of all, the muscles of the back and arms are involved. In order to study non-standard types push-ups, you should be able to do push-ups in the classical way at least 30-40 times.

Technique:we take the emphasis lying down, we place our hands shoulder-width apart.

Keep your head straight to avoid unnecessary tension in the neck, do not raise your head much. We bend our arms, lower ourselves almost to the full touch of the floor with the chest and smoothly return to the starting position. For a better study of the muscle, it is worth paying special attention to the statics in this exercise. And therefore, I recommend to linger at the bottom point for a few seconds.

Important! When lowering - inhale, raising - exhale.

With this type of push-ups, we focus on the inside of the chest, front deltas and trapeziums. Push-ups of this kind are quite difficult, so I recommend doing them at the beginning of your workout.

In this exercise, the emphasis also goes, first of all, on the muscles of the chest, but this time, on their outer part.

Technique:take emphasis lying down. We spread our arms wider than shoulders and bend them until they touch the floor. Pause again and return to the starting position. In order to feel the work of the pectoral muscles, try to strain them with each repetition. Thus, you will train your brain to include in the work exactly those groups that you want to work through.

This type of push-up is great for working out your hands. A great effect is created due to the constant static tension in which you hold your hands and do not let them relax. Such an exercise, when performed correctly, can not only diversify your workout, but also increase the strength of your hands.

Different push-ups should be used if you want to simultaneously work out both the muscles of the back and chest, and the muscles of the arms, especially the triceps, as well as the serratus muscle. Most importantly, do not forget that after a while you should change hands so that the muscle balance is not disturbed.

By doing explosive (plyometric) push-ups you should accelerate when moving down and, without pausing at the bottom, rush up with a sharp movement. With the maximum straightening of the arms in the elbows, we try to push off the floor and return to the starting position. If your explosive power is sufficient, you can try to clap in front of you and continue the exercise.

Not quite a standard type of push-ups, but push-ups while standing on your hands work absolutely all the muscles of the body. Namely, the triceps, front and middle bundles are actively contracted deltoid muscles, clavicular portion of the pectoralis major muscle, trapezius muscle. The rest of the muscles are statically tense and their role is to maintain the balance of the body, however, the extensors of the spine experience the greatest load, gluteal muscles, abdominal Press, that is, the so-called "core muscles".

One of the most effective types of push-ups, aimed at developing the triceps. The main thing is not to take your hands to the sides, but try to control their work as much as possible.

This is an advanced version of the regular push up. Weighted push-ups engage the same muscles, but load them harder. With the addition of weight, this movement mimics the traditional bench press better than simple push-ups. On top of that, since the weight needs to be kept in balance, you will automatically use more stabilizer muscles.

For more detailed muscle work this exercise should be done as follows: we go down for 4 - 5 seconds, rise for 1-2 seconds. Important! We take such a load that you cannot do more than 10-12 repetitions.

In this version of the push-up, one hand has to stabilize the body while you bring the other hand under the worker. Thus, you need to maintain balance and not let your shoulder twist. To perform it, take a standard lying emphasis; do one rep, lift your hand off the ground and move it behind the opposite (reference), touch the ground and return to its place. Complete one rep and do the same for the other side. Continue until you reach the desired number of repetitions. The number of repetitions for this movement can be reduced due to its complexity.