Plyometric push-ups: fantastic results! Explosive push-ups.

A powerful and sculpted torso is an indicator of strength and excellent health. Every young man at least once in his life imagined himself as the owner of such a torso. At first glance, it may seem that achieving this is very difficult. However, this is not true. To achieve this goal, there is one great exercise - push-ups. Today we will talk about it. Let's go!

Push-ups - old good exercise. It is carried out absolutely everything, starting from schoolchildren in physical education lessons and soldiers and ending professional bodybuilders. When you do push-ups, you can say that you are pushing the ground. What muscles work when performing this exercise? That's right, pushing ones, namely:

1. Breast.
2. Triceps.
3. Front delts.

Besides this, static load receive the following muscles:

1. Press.
2. Small of the back.
3. Legs.
4. Latissimus dorsi muscles.
5. Stabilizing.

This exercise has about a hundred variations. In addition to ordinary ones, there are sophisticated and even extreme ones. Naturally, they work in each of the options different muscle groups . They will depend on the following factors:

1. Hand position width.
2. The position of your body.
3. Presence of pops.

So, the wider we spread our hands, the more actively we will be involved in the work. pectoral muscles. And the narrower it is, the more the triceps will work. The front delts are always included in the work, regardless of the width of the arms.

There are three options for positioning your body:

1. The whole body is on the floor - this is a classic version of push-ups. When performing it, all areas of the pectoral muscles are worked evenly.
2. Feet are placed on an elevated surface, such as on a sofa or bench. With this option, the load shifts by top part your chest. The front deltoids are also more actively involved in the work.
3. Hands are placed on a height, for example, on special supports. This allows you to perform deep push-ups. This implementation option is very effective. First, it develops the bottom of your chest. And thanks to this, it will appear barrel-shaped. Secondly, with this option, your breasts move over a longer amplitude, which increases the productivity of your training process.

The presence of pops in push-ups allows you to work out explosive force your body. With such work, the triceps and anterior deltoids become very tired.

There is also an option for one-arm push-ups. However, not everyone can do it. For this level physical training should be higher than amateur. After about 4-5 months regular classes you will be able to complete it. It is as effective as deep push-ups.

Are you unsure whether to do push-ups? Of course it's worth it. Benefit push-ups for men:

1. Your striking power will increase - you will be able to stand up for yourself.
2. You will no longer be bothered by the heavy bags you carry from the store.
3. When you do push-ups, you are actively working muscle corset. You will be very resilient psoas muscles and press. And they are very important when having sex.
4. You will look more masculine. Believe me, if a girl sees a broad-shouldered guy with a pumped chest, she subconsciously begins to feel sympathy for him.
5. Push-ups are a basic exercise. What is the essence of basic exercises? The fact is that all the muscles of your body are involved in the movement. Due to this, anabolism is accelerated - a process that stimulates muscle growth and weight loss. That is, you will not only work your pushing muscles, but also improve your health.

Execution technique

In order for push-ups to bring the desired effect, you must follow the technique of performing them:

1. Starting position: arms approximately 80 cm wide, back straight, and buttocks should not be raised. The body must describe a straight line.
2. Get down.
3. At the bottom point, pause for a second. Your task is to feel the tension of the pectoral muscles as much as possible.
4. Rise up with a powerful movement.
5. At the top point, also pause for a second.
6. Complete the required number of repetitions.

Any training is a risk. If you perform the exercises incorrectly, you can not only fail to achieve results, but also get injured. To prevent this situation from happening, you must avoid the following mistakes:

1. Don't arch or lift your buttocks. First, it will reduce the load on the stabilizing muscles, and the effectiveness of this approach will also be reduced. Secondly, if you are just starting to exercise, such a mistake is a risk of getting a spinal injury.
2. The head should not be pointing down. Your gaze should be directed forward. A lowered head will prevent you from lowering yourself to the end.
3. Elbows should be spread to the sides, not pulled back. If you pull your elbows back, your triceps will take most of the load. And when you spread your elbows to the sides, all pushing muscles will work evenly.
4. There is no need to touch the floor with your chest, because this will reduce the effectiveness of your approach.
5. Do not straighten your arms completely. At the top point, your arms should be slightly bent. This is necessary so that the triceps do not take the entire load.
6. Don't do this exercise too quickly. Firstly, it will reduce the effectiveness of the training process. Secondly, it can lead to injury. It is better to do the exercise at a slow pace. A small number of repetitions will not reduce the effectiveness of the workout.
7. Do not reduce the range of motion under any circumstances. It's better to do 5 correct push-ups with full range of motion than 30 incorrect movements. When you want to cheat, remember that incomplete amplitude gives incomplete results.

To work out the pectoral muscles, the following training complex is ideal for you:

1. Classic push-ups - 2 sets.
2. Deep push-ups - 2 sets.
3. Push-ups with legs on a bench - 2 sets.

The number of repetitions should be chosen depending on your fitness level and your goals.

If you are just starting out, do maximum quantity once. Eventually, when you can complete at least 30 repetitions, think about your goals.

For recruitment muscle mass additional weight must be used. It should be such that you can perform no more than 12 times per approach. And to increase endurance and definition of your chest, continue to increase the number of repetitions per set. And also gradually reduce the break time between them.

To properly work out the triceps, you need to perform push-ups with a narrow and medium hand position. This is necessary in order to work out the various triceps bundles.

In addition to push-ups, you can also do push-ups behind the bench. This is very good exercise for triceps, and it is very fits for combination with the proposed types of push-ups.

The number of repetitions is selected according to the same principle as when training the chest. However, there is a slight difference. Triceps are muscles that love intense work. The main sign that you are doing everything right is a strong burning sensation in the muscles. And it is achieved precisely by a large number of repetitions.

General training program

Of course, you can train your chest and triceps separately. But it's best to train them together. To do this, the following training complex will suit you:

1. Deep push-ups - 3 sets.
2. Push-ups with narrow setting hands - 3 approaches.
3. Push-ups with legs on a chair - 3 sets.

The quantity should be chosen based on your goal. Optimal time rest between approaches - 2-3 minutes.

If you are an advanced athlete, we recommend introducing supersets into your workouts. What is it? This is a multi-exercise approach. For example, first you do 15 deep push-ups, and immediately after that you do 15 push-ups with a narrow hand position. This training principle will pump a lot of blood into your muscles. And this is exactly what you need.

To develop explosive strength, perform push-ups with clapping. Of course, not every person will be able to immediately complete this exercise the first time. But if you train regularly, you can achieve incredible heights.

To develop explosive strength, we want to offer you a training program according to difficulty levels. You will start from the very beginning simple exercise and eventually move on to the following:

• Level one- jumping push-ups.
• Level two- push-ups with clap near the floor.
• Level three- push-ups with clap at head level.
• Level four- overhead clapping push-ups.
• Level five- push-ups with clapping behind your back.

You can move on to the next exercise after you have done more than 20 repetitions per set. After you pass the fifth level, you can start working on the number of repetitions in a certain time or increase the number of claps.

And also to develop speed, push-ups with a ball are suitable for you. Your task is to push off and roll the ball to your other hand after completing the repetition.

If you're into striking techniques, you'll benefit from finger, fist, and wrist push-ups. When performing these exercises, you need to be careful, because they are very dangerous.

• Regardless of your goal, follow your diet. If you want to lose weight, eat foods that are low in calories. To gain muscle mass, eat protein foods.
• You can train 2 hours after your last meal. If you want to gain weight, you need to eat immediately after your workout. And if your goal is to lose weight, then you need to wait 2 hours.
• To increase your results in push-ups, perform the plank exercise. Most often, while doing push-ups, it is the abs that reach failure and the person falls to the ground. By doing planks, you will be able to perform many more push-ups per set.
• If you are a very busy person and have absolutely no time to exercise, the ideal time for your workouts is the morning. Make push-ups your morning habit. This will also help you wake up faster.
• The norm for push-ups for men is 30-40 repetitions. It doesn’t matter how old you are, 15 or 35. If you are able to do 30-40 push-ups, you can be considered physically fit.
• The training process should be varied. This has a positive effect not only on your muscles, but also on your psychological state.
• Push-ups are an exercise that is very beneficial for both men and women. After all, with its help you can not only pump up, but also maintain your figure in good shape. Agree, this is very important for the opposite sex.
• Before training, watch motivational videos. They will help you create the right mood for your workout. And - most importantly! - don't skip training. The main condition for success in this matter is regularity.
• Don't expect quick results. Achieving success quickly is physically impossible. You can count on the first results in about one and a half to two months.
• There is no need to get hung up on the idea that you want to get pumped up. Have you ever seen people who have been practicing for many years, but have no results? For what reason does this happen? It's simple - they are fixated on the result and do not enjoy the training process. If training doesn't bring you joy, think about whether you need it?

Now you know how to do push-ups correctly. With this exercise you can transform your figure and surprise your friends with its beauty. Good luck to you!

Attention, TODAY only!

We do regular push-ups, but when you come out of the bottom point, push your hands up so that your palms come off the floor a few centimeters. Do 15 of these push-ups.

But no matter how hard we try to build muscle mass, this process will depend on our body type.

Every person from birth is endowed with one or another set of physiological characteristics, which allow us to judge his body type.

There are 3 of these samatotypes:

Ectomorph Endomorph Mesomorph

Workout programs for every body type, whose goal is to gain weight

1. Ectomorph
If nature has “rewarded” you with an ectomorphic body type, do not despair. On the one hand, rapid metabolism prevents effective recruitment mass, but at the right approach these “disadvantages” can easily turn into advantages. The main attention should be paid to basic exercises. Training should be intense and last no longer than 45 minutes. For each muscle group you need to do 4-6 sets of 6-8 repetitions, this will ensure the maximum possible progress. It is for the ectomorph that the rule “More does not mean better!” is very important.

Training program for ectomorph:
DAY 1 (legs, shoulders)
1) Squat 3x8;
2) Leg press or hack squats 3x6-8;
3) Standing barbell press from the chest or behind the head 3x6-8;
4) Seated dumbbell press 2x6-8.

DAY 2 (rest)

DAY 3 (chest, triceps)
1) Bench press 3x8;
2) Press incline bench or push-ups on wide bars 3x6-8 (with weights);
3) French press lying or standing 3x6-8;
4) Arm extensions on a block while standing 2x6-8.

DAY 4 (rest)

DAY 5 (back, biceps)
1) Wide grip pull-ups (with weights) 2 to maximum
2) Deadlift 3x6-8
3) Bent-over barbell row or 2x8 T-bar row
4) Lifting the barbell for biceps 3x6-8

DAY 6-7 (rest)

2. Mesomorph
Mesomorphs are most predisposed to power types sports. They have naturally developed muscles, a long torso, a wide rib cage and shoulders, low body fat percentage. They quickly increase strength and gain lean muscle mass, so if you were born a mesomorph, consider yourself very lucky!
You need to train on a three-day split program, since a three-day split is best suited for building muscle mass. A special feature of training for mesomorphs is that they can include isolation exercises to improve muscle shape when working on weight. The number of approaches per muscle group is 6-8, the number of repetitions is 8-12. In one workout we work 2-3 muscle groups.

Example training program by weight for mesomorph:

MONDAY (back, shoulders)

1. Pull-ups on the bar with weights, 2 sets to failure;

2. Deadlift 3x8;

3. Bent-over barbell row 3x10-12;

4. Standing chest press 3x8-10;

5. Lifting dumbbells through the sides 3x12;

6. Lifting dumbbells through the sides in an incline 2x12;

7. Press 5x25.

WEDNESDAY (chest, arms)

1. Bench press 3x10;

2. Dumbbell bench press on an inclined bench 3x12;

3. Dumbbell flyes lying on a 2x12 bench;

4. Lifting the barbell for biceps 4x10;

5. Lifting dumbbells for biceps 3x12;

6. French bench press with a barbell lying on a 4x10 bench;

7. Extension of arms on a block downwards 3x12;

8. Press 5x25.

FRIDAY (legs)

1. Squats with a barbell on the shoulders 3x10-12;

2. Leg press 3x8-10;

3. Leg extension on the machine 2x12-15;

4. Leg bending on a 3x8-10 machine;

5. Sitting/standing calf raise 4x12-20;

6. Press 5x25.

3. Endomorph
Endomorphs are genetically prone to obesity. They easily gain excess weight, which is deposited mainly on the stomach, hips, shoulders and chest. Therefore, training for endomorphs has its own significant differences.
You need to train according to a three-day split program. The program is based on heavy basic exercises that promote muscle gain and burning. large quantity calories. The duration of each workout for endomorphs should be between 90-120 minutes, be sure to start with a thorough warm-up and end with a cool-down. Rest between sets is minimal, approximately 60-90 seconds.

Training program for endomorph

MONDAY

1) Squats with a barbell on the shoulders 4 sets of 12-15 repetitions;
2) Leg press on the machine 3 sets of 12 repetitions;
3) Extend the legs on the machine 3 sets of 12-15 repetitions;
4) Bend your legs on the machine 3 sets of 10-12 repetitions;
5) Standing barbell press from the chest 4 sets of 10-12 repetitions;
6) Seated dumbbell overhead press 3 sets of 12 times;
7) 2-3 abdominal exercises;

1) Bench press horizontal bench 4 sets of 10-12 times;
2) Dumbbell bench press lying on an inclined bench, head up, 3 sets of 12 times;
3) Dumbbell flyes lying on a bench 3 sets of 12 times;
4) French bench press with EZ bar lying 3 sets 10-12 times;
5) Extension of the arms downwards on the block 3 sets of 12 times;
6) 2-3 abdominal exercises;
7.) Run, jump rope or other aerobic exercise for 10-12 minutes.

1) Pull-ups on the bar with a wide grip to the chin or chest, 4 sets of 8-15 times;
2) Deadlift 3 sets of 8 reps;
3) Bent-over barbell rows, 3 sets of 10-12 repetitions;
4) Bent-over T-bar rows to the chest 3 sets of 8-10 times;
5) Standing biceps curl, 3 sets of 8-10 reps;
6) Lifting dumbbells for biceps while sitting, 3 sets of 10-12 times;
7) 2-3 abdominal exercises;
8) Running, jumping rope or other aerobic exercise 10-12 minutes.

Those who have explosive upper bodies have a very significant advantage. Speed ​​and power training prepares the nervous system and joints to withstand heavy loads. The more power your arms, chest and shoulders have, the stronger they become. And the stronger they get, the harder it is for you to train them as they grow. Athletes who have ever performed exercises at a slow pace can build significant muscle mass, but a person who combines high-speed training with strength training will definitely have an advantage in strength as well as muscle mass.

Perhaps free-range athletes jump over bands and zig-zag through cones on the ground because they lack the knowledge when it comes to explosive upper body training. Yes, sometimes you can see two guys throwing medicine balls to each other, but this method is frankly weak - it has always been not so great. The balls are too light to really force the body to develop power. Of course, you can train with a barbell, using explosive techniques, performing, etc., but these methods usually involve working with such large loads that it is very difficult to perform the exercises at high speed, so true power is lost. They also prepare the athlete for jumping movements with open palms (flips forward and backward), which are essential elements of acrobatics. It is a known fact that heavy external loads can definitely lead to shoulder injuries (not to mention wrists, elbows, upper back, etc.) over time. As always, best way- the one that nature gave us.

Components of push-ups

It can be difficult to give an example of an ideal power push-up because different techniques can vary. But we can discuss a number of principles that describe most of the movements in this series of exercises.

Elbow position

This is the first point. Hand position is very important because in a series of exercises such as push-ups, the elbows move behind the hands and the shoulders follow the elbows. The secret, as always, is in the naturalness of the movements. Avoid arm positions that are too wide - this prevents optimal power from being generated and leaves the shoulders vulnerable. At the same time, with constant use narrow position for explosive exercises, too much stress is placed on the wrists, forearms and elbows. Try to find a middle ground. For regular push-ups, I personally prefer a shoulder-width hand position, or a little narrower if I want my elbows to lightly touch my lats. When it comes to explosive push-ups, most people find it easier to perform them with their hands slightly wider than shoulder-width apart, which allows them to push as hard as possible into the ground with their hands. At the same time, the elastic ligaments of the shoulder girdle can absorb a little more load than the elbows.

Hand position

Some recommendations for hand position. Some guys with toned wrists do push-ups on their fists, even on the backs of their hands. Believe me: trying to perform explosive push-ups in this way is a direct road to a fracture. Even if you have strong fists, like a karateka's, one unsuccessful repetition and you will dislocate your hand at the wrist, just as you can dislocate your leg during, or even break your wrist. Keep your palms flat on the floor with your fingers slightly splayed, which will allow you to absorb the impact of a fall, reducing stress on your wrists and forearms; try to distribute the force across your arms as evenly as possible.

Body staging

The third point is especially important. When performing push-ups, maintain proper body posture - legs, hips and torso should form a straight line. The hips should not sag and - listen to me carefully, brothers! -the butt should not stick up.

Most serious athletes seem to realize this when they perform standard push-ups. But when they take on powerful push-ups, it seems like they're all out of their depth. Even strong guys get their butts up as soon as they hit the ground! This plebeian habit is called "worming" (sometimes also called "caterpillar") because it resembles the movements of a surveyor caterpillar when it moves.

There's a reason why this habit is associated with explosive push-ups. It increases leverage and time in the air (when clapping) and makes the entire exercise much easier. Unless you're intentionally doing dive push-ups, jackknife push-ups, or Aztec push-ups, the worm technique is a way to cheat and should be avoided. Always remember that you are doing exercises to develop power to insane levels, not to demonstrate that power. Yes, to the untrained eye, it looks like the worm technique allows you to do a few pops between push-ups. But you are just deceiving already narrow-minded people. Adhering strictly correct technique exercises and maintaining the correct position of the body, you will quickly achieve more high levels explosive force.

Rack

For slow push-ups to develop strength, you should use a narrow stance, since a narrow stance of the legs helps prevent the distortion of the technique such as twisting, which is so often seen in people performing exercises with one arm. For some high speed means that a more stable base is required, for others, asymmetrical exercises are much more rare in explosive training (there are none at all in a series of power push-ups), so twisting and other similar ways of hacking the exercise are not much of a problem. For this reason, you do not need to place your feet narrowly.

In fact, within reason, a wide base is good for explosive pushups. Planting your feet somewhere between slightly wider than shoulder-width and twice shoulder-width apart is ideal for almost everyone. More advanced athletes with excellent balance can perform the exercise in a narrow stance.

Depth

Push-up depth

Another difference between standard pushups and power pushups is depth—how low you lower your chest. For normal exercises, a full chest is desirable, which means you should lower your body until your chest is fist-height from the floor. When performing power push-ups, there is no need to go as deep - you need strength and speed, and if you lower your body too deep, it will slow down the pace of the exercise. To develop maximum joint explosiveness and nervous system, it will be enough for you to descend to a depth of 10-15 cm, perhaps only a third of the amplitude. Imagine that you are not going down, but, on the contrary, your hands are pulling you down. Try this: if you don't go deep enough, you won't have the strength to push your body up as high as possible, but if you go too deep, the elastic strength of the ligaments will be outside your comfort zone.

Myotatic recoil

When you perform push-ups slowly, ideally you should pause at the bottom of the exercise - this develops enormous strength and helps build muscle mass. But if you're training for power and speed, don't pause at the bottom of the exercise. Quickly lower the body under the force of gravity and immediately push the body up with a sharp movement as quickly as possible. This will allow you to use the elastic strength of the ligaments, as well as use the myotatic reflex with maximum efficiency. Look at this not as a quick reverse jump variation, but rather as using the kickback.

A series of powerful push-ups

The series begins with simple, safe explosive pushing exercises - horizontal shocks(first stage). The athlete can perform the ballistic press in a semi-standing position. As soon as this exercise becomes easy for us, we move on to knee jerks(second stage). This exercise is much more explosive, although it requires less arm and chest power and core strength due to the leverage created by the kneeling position.

Carrying out simple push-ups with straight palms(third stage), the athlete approaches the floor and then, straightening his arms, jumps into the air, as shown in the first stage. When it becomes easy to perform jumping push-ups (about 10 cm from the floor, using arm strength), the athlete is ready to add clap: you will get classic push-ups with clap(fourth stage).

As soon as the technique of push-ups with clap is perfected, the athlete tends to hang in the air longer, which will require a more powerful push from the floor. Once cotton is easy to do, the next step is clap of palms on the chest(fifth stage), then - along the hips(sixth stage). The most difficult variation is clapping your palms behind your back, as in prison push-ups(seventh stage).

The next two stages prepare the athlete for complex superman push-ups, in which the arms are thrown forward in a sharp movement and the feet are raised off the floor as if you are flying - hence the name. Start practicing the position of your hands in front of your body with “almost superman” push-ups(eighth step), and then you will learn to lift your legs off the floor in the upper phase of the exercise, its most difficult variation, requiring core strength and explosive movement techniques of the whole body. This exercise is called push-ups with full lift off the floor(ninth stage). Once an athlete has mastered the Superman push-up and the full-off push-up, he can combine the two techniques by lifting his feet off the floor while throwing his arms forward. These two elements constitute the master level - Superman exercise.

This variation requires significantly more power and speed than regular push-ups with clap, which is where most athletes begin to slip.

Horizontal shocks

Execution order

Find a firm, secure surface that is approximately chest height.

• Place your hands on the surface at approximately shoulder level.
• For stability, place your feet as wide as possible.
• Maintain proper body positioning: keep your legs, hips and torso in line, bending slightly towards the pushing surface.
• Bend your arms and shoulders, bringing your body closer to the surface a few centimeters away from it.
• Push off quite hard so that the brushes come off the surface a few centimeters.
• As the force of gravity returns the momentum back, catch the surface with your hands as you move.

The essence of the exercise

Tilts are perfect way Gently work your shoulders, elbows and wrists for harder workouts later.

Ways to Reduce Complexity

Beginners can start doing explosive push-ups even at an even easier level. However, since athletes need to train their joints before explosive training, this is not really required.

Ways to increase difficulty

In horizontal pushes, the lower the surface from which you push off, that is, the lower your hands are, the more difficult it is to perform the exercise. You can make the exercise more difficult by lowering the surface over time: start on a table or another work surface, then gradually move to a bunk or bed, then to a box, etc. A great way to make this exercise more consistent is to practice on a ladder, methodically moving your hands one step down. It is important that the surface is stable.

Kneeling

Execution order

• Get on your knees, keeping your hips and body straight. Stretch your arms forward and tense them. *Tilt your body forward until it begins to collapse. Maintain proper body posture: keep your legs, hips and body straight.
• Place your palms on the floor, keeping your hands approximately shoulder-width apart or slightly wider.
• Bend your arms and shoulders, bringing your body closer to the floor. More strong athletes may touch the floor with the body (see photo).
• Quickly push off the surface with an explosive movement, straightening your arms.
• Raise your torso in an explosive motion, keeping your legs, hips, and torso straight.
• Stop when you reach the starting position on your knees.
• Repeat the exercise.

The essence of the exercise

This movement requires a big leap in power development. Believe it or not, some strong guys have a hard time pushing with their arms at first. It's not that they lack strength, it's just that they lack the speed to turn that strength into power.

Ways to Reduce Complexity

In general, we can’t say that this is a way to fuck, but kicking your butt is one of the ways to master this exercise, if it doesn't work out for you. It is best to bend your body with your hands on the surface. Some athletes have noticed that it can help to get a feel for this technique if you spend a little time doing the exercise only in its negative phase - when you fall with your palms on the floor.

Ways to increase difficulty

As soon as you start to pick up speed, you will immediately find that you can perform the exercise in a unilateral mode - pushing off with one hand. This is exceptional effective way develop punching power. Some athletes can even perform this exercise (two arms) in the style of a classic push-up - using their legs/toes for support instead of their knees. However, this is considered an extremely difficult variation.

Jumping push-ups with straight palms

Execution order

• I
• Push forward with force until your hands come off the floor.
• Use the springy recoil to immediately repeat the exercise.

The essence of the exercise

The straight-palmed jumping push-up is an almost magical preparatory exercise for siblings looking to prepare well for the clap push-up (the next fourth step).

Ways to Reduce Complexity

This exercise is the basis of almost all explosive push-ups, and the transition from regular (slow) push-ups to powerful push-ups (via jumping push-ups on straight palms) is very simple. Just try to increase the speed of your push as much as possible. Finally, your hands will begin to rise a short distance from the floor.

Ways to increase difficulty

This perfect exercise to increase the time in the air that an athlete needs to master more difficult plyometric variations. This is exactly how you need to approach them - perform them in order to increase the height of your jump.

Push-ups with cotton

[Clap push-ups. Tip: when performing push-ups with full with outstretched legs good way increase the intensity of the exercise - put your legs higher. The higher the legs, the more of the body weight is placed on the arms]

Execution order

• Squat down, place your palms on the floor and stretch your legs back.

• Your palms should be under your shoulders, with your arms shoulder-width apart or wider.

• Place your feet at a comfortable width; Beginners should practice on a wide base, professionals can put their feet narrower.

• Keep your legs, hips and torso straight and horizontal.

• Bend your arms and shoulders, lowering your torso deeply toward the floor.

• Quickly push off the floor with an explosive movement, straightening your arms.

• Jump up as high as possible and, while in the air, make a sharp clap with your palms - you should hear the sound of a clap.

• As the force of gravity pulls your body back, grab the floor with your hands as you move.

• Use the springy recoil to immediately repeat the exercise.

The essence of the exercise

Clapping push-ups probably count classic exercise on the upper body to develop explosive pushing power, and for good reason. Boxers, martial artists and football players have always known that this exercise develops significant core strength and arm speed while strengthening the arms and shoulders.

Ways to Reduce Complexity

Start performing the exercise with a narrow position of your hands - it will be easier to clap.

Ways to increase difficulty

There is a classic linear way to increase the difficulty of clap push-ups once you achieve perfect physical fitness. Clap more before landing! Many guys clap their palms so fast that they can do a dozen claps, but there's more of a trick to it - the palms seem to flutter rather than clap, and the required time in the air requires the use of a worm technique. Better concentrate on good strong thrusts and achieve quality loud double and then triple claps. Having passed this threshold, move on to clapping your palms on your body.

Push-ups with chest slap

Execution order

• Squat down, place your palms on the floor and stretch your legs back.
• Your palms should be under your shoulders, with your arms shoulder-width apart or wider.
• Place your feet at a comfortable width; Beginners should practice on a wide base, professionals can put their feet narrower.
• Keep your legs, hips and torso straight and horizontal.
• Bend your arms and shoulders, lowering your torso deeply toward the floor.
• Quickly push off the floor with an explosive movement, straightening your arms.
• Jump up as high as possible and, while in the air, make a sharp clap on your chest with your palms.
• As the force of gravity pulls your body back, grab the floor with your hands as you move.
• Use the springy recoil to immediately repeat the exercise.

The essence of the exercise

The range of movement of your arms in the air as you perform a power push-up is a great indicator of the time in the air you can achieve. And in the same way, the time you spend in the air increases in direct proportion to the explosive pushing force of the upper body. This is why chest slams are a step up from simple slam push-ups: your arms have to travel more distance. The biceps are also involved in the movement as it forces them to flex at lightning speed.

Ways to Reduce Complexity

Begin the exercise with your palms facing toward your chest before you “grab” the floor with your hands, and you'll be ready to slap your chest muscles in time.

Plyometrics involves performing explosive efforts with maximum speed and with the greatest possible amplitude.

Plyometrics is a training style that develops the speed and strength qualities of an athlete.

It involves performing an explosive force at maximum speed and with the greatest possible amplitude.

Plyometric push-ups - push-ups with hands lifted while overcoming the positive phase of the movement. In other words, the athlete must make a strong and sharp effort and jump up from the lowest point due to the coordinated and synchronized work of the muscles of the shoulder girdle.

More experienced athletes often complicate the task for themselves and perform not just a jump, but a jump with a clap in front of them or behind their back, or stretching their arms forward.

You can make this exercise even more interesting, for example, jump onto some hill in gym(bench or stack of discs) or perform a chain of claps in front of you and behind your back during one jump.

The exercise does not require anything from you except dedication and thorough adherence to the correct technique. Almost anyone can learn this, but it will require serious effort.

Such an explosive style of performing exercises contributes to the development of explosive strength, increasing strength indicators in basic exercises and strengthening the articular-ligamentous apparatus. How and why to use this in your training – this will be discussed in our article today.

Benefits of exercise and contraindications

The benefit of plyometric push-ups is that regular performance of this exercise contributes to the development of the following qualities:

• Increased explosive strength of the shoulder girdle muscles;
• Improved coordination and balance;
• Increasing the speed of punches and pressing exercises;
• Improved neuromuscular communication with all muscles of the torso.

Along with the positive effect of this type of explosive push-ups on the athlete’s body, one should not forget about medical contraindications.

The exercise is strictly not recommended for athletes who have:

• elbow diseases and shoulder joints: arthritis, bursitis, osteochondrosis, tunnel syndrome, etc.;
• rotator cuff injury;
• inflammatory processes in deltoid muscles;
• damage to the tendons of the hands.

It is better to replace this exercise with another, with a more gentle load on the joints and ligaments, for example, a dumbbell bench press lying on a horizontal or inclined bench with moderate working weights, or isolated work in block and lever exercise machines.

Explosive push-ups

What muscles work?

Now let's look at what muscles work when performing plyometric push-ups. The main muscle groups involved in this movement are as follows:

• pectoral muscles;
• lateral head triceps;
• anterior bundles of deltoid muscles.

Muscles act as stabilizer muscles abdominals, spinal extensors and gluteal muscles.

Exercise technique

1. Take the starting position: lower yourself into a lying position, arms apart slightly wider than shoulder level, keeping your back straight, buttocks located below head level.

2.Lower yourself down as you would for a regular push-up. To set a good impulse for jumping up, perform several push-ups in a short amplitude, without fully extending your elbows at the top, this way you will prepare your psyche for hard work and “turn on” the pectoral muscles, and they will be ready for a sharp explosive force.

3.Make a sharp upward movement from the bottom point, and when your elbows are almost completely straight, lift your hands off the floor. The movement must be really fast and sharp - the height of the jump directly depends on this. The jump should be accompanied by a powerful exhalation.

4.The higher the jump, the more difficult variation of plyometric exercises you can do. For example, push-ups with a clap (single, double or even triple), with a clap behind your back, or superman push-ups (with your arms stretched forward while jumping). To learn these exercises, try to “hover” a little in the air at the top point of the amplitude, statically tensing your abdominal muscles and gluteal muscles.

5.Make sure to land with slightly bent elbows and immediately lower yourself down. If you land with straight arms, there is a serious risk of injury to your elbow joints and ligaments. published If you have any questions about this topic, ask them to the experts and readers of our project

P.S. And remember, just by changing your consciousness, we are changing the world together! © econet

Push-ups with clap are one of the modifications of the usual exercise aimed at developing the so-called explosive strength. The essence of explosive loading is that the athlete needs to develop a powerful force in a short period of time. This is a plyometric exercise, the same in meaning as, for example,.

The benefits of such exercises lie primarily in developing strength and speed, and only then in increasing muscle volume. Therefore, they are often used in training professional athletes. Push-ups with clap are practiced in preparation for boxing and other martial arts, gymnastics, etc. Bodybuilders use plyometrics to improve, for example, allowing them to work with heavy weights.

Muscle work

Push-ups with clap actually use the same muscles that work when performing the classic version, namely:

• pectoralis major muscles;
• triceps;
• deltoid.

Of course, during the exercise, many other muscle groups also receive load - this is the undoubted benefit of almost any push-ups. The abdominal muscles keep the body in a straight position, the whole body works shoulder girdle, the latissimus are activated, the leg muscles receive a static load.

Preparation

If you are just planning to learn how to do push-ups correctly in this way, we recommend that you proceed gradually to prepare your body for the load and avoid the possibility of injury. The most obvious type of injury is falling to the floor when you simply do not have time to clap.

Firstly, it is advisable to learn how to do push-ups in the usual way, using different options for placing your hands. This way you will strengthen the right muscles and get ready for more difficulty.

Second, once you feel ready to move on, start performing classic push-ups faster and more aggressively, creating an explosive load as you rise to the top. At first, try to simply straighten your arms with a quick and powerful effort, then, when you feel confident, try lifting your arms off the floor (without clapping).

Over time, you will realize that you are already jumping high enough to have time to make a clap. So, it's time to disassemble the equipment!

Execution technique

Take the starting position - lying down (on your palm), as in regular push-ups. The arms are placed slightly wider than the shoulders, the back is straight, the body and legs are in one line.

1. From starting position lower yourself to the lowest point, inhaling, bending your elbows and bringing your chest closer to the floor (it is not necessary to touch the floor). Keep the body level, lowering to parallel with the floor.
2. Push up with a powerful and fast (explosive) force, while exhaling, pushing your body up with such force that it will be enough to clap your hands in front of you without falling.
3. Make a clap and return your hands to their original position.
4. Lower yourself down again until parallel to the floor and do the next repetition. Repeat as many times as necessary.

There are more complicated execution options: clapping on the chest, behind the head or behind the back, as well as performing it with not only the arms but also the legs lifted off the floor at the same time. The more complex the element that needs to be performed while in the air, the more time it will take. Therefore, the meaning of such complications is always the same - you need to jump as high as possible.

Of course, such tricks look quite impressive, but they are not at all necessary. Simply try to jump higher to get the required difficulty and reduce the risk of injury.

Contraindications

Everything here is banal. Injuries elbow joints and hands - this is a reason to refrain from doing push-ups with cotton. All the benefits of the exercise in this case will be negated.

Also, the exercise is contraindicated for people with excess weight, as excessive compression load occurs.

The benefits of performing the exercise will be maximum if you pay attention to the following important points:

• Don't skip your warm-up. Be sure to warm up before you begin your workout.
• Keep your body upright. Resist the urge to lift yourself off the floor, helping yourself with pelvic movements.
• Graduality and once again gradualism. If you are a beginner and decide to master push-ups with clapping, increase the difficulty in stages: first regular push-ups, then a sharp, powerful and quick release to the top point, then jumping without clapping and only then add clapping.
• It is not necessary to use additional weights (and it is problematic). Better try to jump as quickly and as high as possible.