What are the benefits of push-ups for girls

Push up plan

Any workout, no matter what type it is, must begin with a warm-up. Therefore, before moving on to push-ups, do a little training, as such, any cardio exercise will do. Three to five minutes will be enough, only they will need to be completed with circular rotations of the arms (or the Mill exercise), as well as jerks of bent arms in front of the chest.

After that, you can go directly to push-ups. Take an emphasis lying down, put your hands slightly wider than your shoulders, palms looking forward, legs on toes, back straight.

Slowly and without jerking, do as many full-fledged push-ups as you can. No need to lie to yourself, simplifying the execution process and striving to do more repetitions at any cost.

This means that you can’t bend your lower back, lower your hips and stomach, “beat” your chest off the floor, etc.

If you manage to do 10 “clean” push-ups, great. So your level is 14-20 push-ups for 3-4 sets.

It didn’t work out 10, it doesn’t matter, reduce the initial number of push-ups using the table below, and slowly increase the frequency and duration.

You need to do 3 days a week, with a maximum rest between sets of 90 seconds (better - no more than 60).

pushup table for girls

For your convenience, I suggest that you familiarize yourself with the finished training program, designed for five weeks of classes, three training days each.

Using this system, you can increase the number of push-ups performed by almost 10 times. If the first week seems too easy for you, you can start right away with the second, just don't overdo it.

Day 3	13	9	11	13	9	55
Week 4
Day 1	16	14	10	11	12	63
Day 2	16	18	12	12	14	72
Day 3	20	18	13	13	16	80
Week 5
Day 1	23	21	15	15	17	91
Day 2	25	23	17	15	21	101
Day 3	27	25	25	15	19	111

Don't let the big numbers of the last week scare you. Believe me, by conscientiously doing, you can reach much greater peaks.

Therefore, study, drink plenty of water and be surprised by the results that this program will give. Moreover, they will be visible both visually and morally, in the form of strengthening willpower and self-confidence.

What are the benefits of push-ups for girls

Like any basic exercise, push-ups are aimed primarily at increasing strength, developing endurance and coordination of movements, as well as carefully working out the pectoral muscles, creating their relief.

You say that girls do not need all this? No matter how! Anyone who does not know how to do push-ups normally will not submit to any sport associated with serious loads. From strength training to harmless fitness.

And, even if these sports do not particularly interest you, then here are a few more arguments in favor of push-ups:

1. Push-ups help to remove the stomach, making it taut and embossed. Don't believe? Then right now try to do at least one full-fledged push-up from the floor, relaxing your stomach. Well, have you gone through at least half of the prescribed trajectory? Hardly.
2. Push-ups are the best way to train the pectoral muscles. Do you want firm and toned breasts? Why am I asking, who doesn’t want it. So push-ups can help with this. And if, alas, they do not increase volumes, then they will give the desired shape. And a strong roundness will always win over shapeless volumes.

1. Strong arms and shoulders are also created thanks to push-ups. And not wide shoulders, like swimmers, but strong, rounded shoulders that can withstand a long load and look extremely attractive.
2. Push-ups burn a lot of calories. In this indicator, they can compete with jogging and skipping rope. Moreover, for a rather serious load, a small set of push-ups in a dozen repetitions and several approaches will be enough.

So, you see, a slender figure, a developed chest and a flat stomach are a worthy price to pay for doing such a difficult exercise.