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

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

Push-ups from the floor - old good exercise. It is performed everything, ranging from schoolchildren in physical education classes and soldiers to professional bodybuilders. When you do push-ups, you can say that you are pushing the ground. What muscles work during this exercise? That's right, pushing, namely:

1. Breast.
2. Triceps.
3. Front deltas.

Besides, static load receive the following muscles:

1. Press.
2. Small of the back.
3. Legs.
4. The broadest muscles of the back.
5. Stabilizing.

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

1. Hand width.
2. The position of your body.
3. The presence of cotton.

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

There are three options for your body position:

1. The whole body is on the floor - this is a classic version of push-ups. When it is performed, all parts of the pectoral muscles are worked out evenly.
2. The legs are on a hill, such as on a sofa or on a bench. With this option, the load is shifted to upper part your chest. And also the front deltas are more actively involved in the work.
3. Hands are on a hill, for example, on special stops. This allows you to do deep pushups. This implementation is very efficient. First, it develops the bottom of your chest. And thanks to this, it will appear barrel-shaped. Secondly, with this option, your chest moves in a longer amplitude, which increases the productivity of your training process.

The presence of claps in push-ups allows you to work out explosive force your body. With such work, the triceps and front deltas are very tired.

There is also a version of push-ups on one hand. However, not everyone can do it. For this level physical training should be higher than amateur. Approximately 4-5 months later regular classes you will be able to complete it. It is just as effective as deep push-ups.

Do you doubt whether it is worth doing push-ups? Of course it's worth it. Benefit push-ups from the floor for men:

1. You will increase the impact force - you will be able to stand up for yourself.
2. You will no longer be stressed by heavy packages that you carry from the store.
3. When you do push-ups, you are actively working muscle corset. You will be very resilient lumbar 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-up chest, she subconsciously begins to feel sympathy for him.
5. Push-ups are the basic exercise. What is the essence of basic exercises? The fact 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 out the pushing muscles, but also improve your health.

Execution technique

In order for push-ups to bring the desired effect, it is necessary to follow the technique for their implementation:

1. Starting position: arms about 80 cm wide, back straight, buttocks should not be raised. The body must describe a straight line.
2. Get down.
3. Hold at the bottom 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 linger for a second.
6. Perform the desired number of repetitions.

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

1. Don't arch your back 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 practice, such a mistake is a risk of spinal injury.
2. The head should not be pointing down. Your gaze should be directed forward. A lowered head will prevent you from lowering to the end.
3. Elbows need to be spread out to the sides, and not pulled back. If you take your elbows back, the triceps will take most of the load. And when breeding the elbows to the sides, all the pushing muscles will work evenly.
4. 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, the arms should be slightly bent. This is necessary so that the triceps do not take all the load.
6. Don't do this exercise too fast. First, 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. In no case do not reduce the range of motion. Better do 5 proper push-ups with full amplitude than 30 incorrect movements. When you want to cheat, remember that an incomplete amplitude gives an incomplete result.

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 the bench - 2 sets.

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

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

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

For a high-quality study of triceps, it is necessary to perform push-ups with narrow and medium arms. This is necessary in order to work out various bundles of triceps.

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

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 very much. 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 the chest and triceps separately. But it is best to train them together. For 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 must be chosen based on your goal. Optimal time rest between sets - 2-3 minutes.

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

For explosive strength, do push-ups with claps. 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.

For the development of explosive strength, we want to offer you a training program by difficulty levels. You will start from the very simple exercise and eventually move on to the following:

• Level one- push-ups with a jump.
• Level two- push-ups with cotton near the floor.
• Level three- push-ups with cotton at head level.
• Level four- push-ups with cotton over the head.
• Level five- push-ups with cotton behind the back.

You can move on to the next exercise after you have done more than 20 reps 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 for the development of speed, push-ups with a ball are suitable for you. Your task is to push off and roll the ball to the other hand after the repetition is completed.

If you are into punching techniques, you will benefit from finger, fist, and wrist push-ups. When performing these exercises, you must be careful, because they are very traumatic.

• Regardless of your goal, follow the diet. If you want to lose weight, eat low calorie foods. For a set of muscle mass, lean on protein foods.
• You can train 2 hours after the last meal. If you want to gain mass, 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 the results in push-ups, do the plank exercise. Most often, during the performance of push-ups, it is the press that reaches failure in a person, and he falls to the ground. By doing the plank, you will be able to perform many more push-ups per set.
• If you are a very busy person and you have absolutely no time for classes, the ideal time for your workouts is in the morning. Make push-ups your morning habit. It will also help you wake up faster.
• The norm of push-ups for men is 30-40 repetitions. It doesn’t matter how old you are, 15 or 35. If you can 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 the 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.
• Watch motivational videos before training. They will help you create the right mood for your workout. And - the main thing! - Don't skip workouts. The main condition for success in this business is regularity.
• Don't expect quick results. To achieve success quickly is impossible purely physically. You can count on the first results in about one and a half to two months.
• No need to dwell on the thought that you want to pump up. Have you ever seen people who have been practicing for many years, but have no result? For what reason is this happening? Yes, everything is simple - they are fixated on the result and do not enjoy the training process. If training does not bring you joy, think about whether you need it?

Now you know how to do push-ups properly. With this exercise, you can transform your figure and surprise your friends with its beauty. I wish you success!

Attention, only TODAY!

We do regular push-ups, but while exiting the bottom point, push your hands up so that your palms come off the floor a few centimeters. Perform 15 of these push-ups.

But no matter how hard we try to build muscle mass, this process will depend on the type of physique.

Each person from birth is endowed with one or another set of physiological characteristics, which make it possible to judge his body type.

There are 3 of these self-types:

Ectomorph Endomorph Mesomorph

Training programs for every body type, the purpose of which is to gain mass

1. Ectomorph
If nature "rewarded" you with an ectomorphic body type, do not despair. On the one hand, a fast metabolism prevents effective weight gain, but with right approach these "disadvantages" easily turn into virtues. The main attention should be paid to basic exercises. Workouts 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.

Ectomorph training program:
DAY 1 (legs, shoulders)
1) Squat 3x8;
2) Leg press or hack squats 3x6-8;
3) Bench press standing from the chest or from behind the head 3x6-8;
4) Seated Dumbbell Press 2x6-8.

DAY 2 (rest)

DAY 3 (chest, triceps)
1) Bench press 3x8;
2) Press on incline bench or push-ups on wide bars 3x6-8 (with weights);
3) french press lying or standing 3x6-8;
4) Extension of the arms on the block while standing 2x6-8.

DAY 4 (rest)

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

DAY 6-7 (rest)

2. Mesomorph
Mesomorphs are most prone to power types sports. They have naturally developed muscles, a long torso, a wide rib cage and shoulders, low percentage of body fat. 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 most suitable for building muscle mass. A feature of training for mesomorphs is that they can include isolating exercises to improve muscle shape when working on mass. The number of approaches per muscle group is 6-8, the number of repetitions is 8-12. In one workout, we work out 2-3 muscle groups.

Example training program per mass for mesomorph:

MONDAY (back, shoulders)

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

2. Deadlift 3x8;

3. Rod thrust in the slope 3x10-12;

4. Bench press from the chest while standing 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 lying on an inclined bench 3x12;

3. Wiring dumbbells lying on a bench 2x12;

4. Lifting the bar for biceps 4x10;

5. Lifting dumbbells for biceps 3x12;

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

7. Extension of the arms on the block down 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. Bending legs on the machine 3x8-10;

5. Rise sitting / standing on toes 4x12-20;

6. Press 5x25.

3. Endomorph
Endomorphs are genetically inclined to be overweight. They easily gain excess weight, which is deposited mainly on the abdomen, hips, shoulders and chest. Therefore, the training of 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. a large number calories. The duration of each workout for endomorphs should be in the range of 90-120 minutes, be sure to start with a thorough warm-up and end with a hitch. Rest between sets is minimal, about 60-90 seconds.

Endomorph training program

MONDAY

1) Squats with a barbell on the shoulders 4 sets of 12-15 repetitions;
2) Leg press lying on the simulator 3 sets of 12 repetitions;
3) We unbend the legs on the machine 3 sets of 12-15 repetitions;
4) We bend the legs on the machine 3 sets of 10-12 repetitions;
5) Bench press standing from the chest 4 sets of 10-12 repetitions;
6) Dumbbell bench press overhead sitting 3 sets of 12 times;
7) 2-3 exercises for the press;

1) Bench press horizontal bench 4 sets of 10-12 times;
2) Dumbbell bench press lying on an inclined bench with your head up 3 sets of 12 times;
3) Wiring dumbbells lying on the bench 3 sets of 12 times;
4) French bench press with EZ bar lying 3 sets 10-12 times;
5) Extension of the arms down on the block 3 sets of 12 times;
6) 2-3 exercises for the press;
7.) Jogging, 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) Pulling the bar to the stomach in an inclination 3 sets of 10-12 repetitions;
4) T-bar thrust to the chest in an inclination 3 sets of 8-10 times;
5) Lifting the bar for biceps while standing 3 sets of 8-10 repetitions;
6) Lifting dumbbells for biceps while sitting 3 sets of 10-12 times;
7) 2-3 exercises for the press;
8) Running, jump rope or other aerobic exercise 10-12 minutes.

Those with 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 done slow-paced exercises 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 outdoor athletes jump over ribbons and zigzag 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 at each other, but this method is frankly weak - it has always been not so hot. The balls are too light to really force the body to develop power. Of course, you can also train with the barbell, using explosive techniques, performing, etc., but these methods usually involve working with such large loads that it is very difficult to perform exercises at high speed, so true power is lost. the athlete is also prepared for jumping movements on open palms (flips forward and backward), which are essential elements of acrobatics. It is known that heavy external loads can definitely lead to shoulder injuries (not to mention wrists, elbows, upper back, etc.) over time. As always, The best way- the one that nature gave us.

Pushup Components

It can be difficult to give an example of the perfect 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 moment. The position of the arms is very important, because the elbows in such a series of exercises as push-ups move behind the hands, and the shoulders behind the elbows. The secret, as always, is in the naturalness of the movements. Avoid too wide arm positions - this does not allow you to develop optimal power and leaves your 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 the middle ground. For regular push-ups, I personally prefer a shoulder-width or slightly narrower position if I want my elbows to lightly touch the latissimus dorsi. When it comes to explosive push-ups, most people find it easier to do them with their arms slightly wider than shoulder-width apart, which allows them to push their arms off the ground as hard as possible. At the same time, the elastic ligaments of the shoulder girdle can absorb a little more load than the elbows.

Hand position

A few tips on hand position. Some guys with pumped 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 turning point. Even if you have strong, like a karateka, fists, one unsuccessful repetition - and you will dislocate your arm 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 spread, which will allow you to absorb the impact of a fall, reducing the load on your wrists and forearms; try to distribute the force across the arms as evenly as possible.

Setting up the body

The third point is especially important. When you do push-ups, keep your torso in the correct position - 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.

The most serious athletes seem to realize this when they do standard push-ups. But when they are taken for powerful push-ups, it seems that everything is like peas against the wall. Even strong guys have their asses rearing as soon as they push off the ground! This plebeian habit is called "worm" (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 pushups. It increases the leverage and time spent in the air (when clapping) and greatly simplifies all exercises. Unless you're intentionally doing dive push-ups, jackknife push-ups, or Aztec push-ups, the worm technique is a cheat and should be avoided. Always remember that you are doing exercises to develop power to an insane level, not to demonstrate this 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 and so narrow-minded people. sticking strictly correct technique exercises and maintaining the correct setting of the body, you will quickly achieve more high levels explosive power.

Rack

Narrow stance should be used for slow strength push-ups, as narrow stance prevents the twisting technique that is so common in single-arm lifters. For some high speed means a more stable base is needed, for others asymmetrical exercises are much rarer in explosive training (there are none at all in the power push-up series), so twisting and other similar ways of hacking into the exercise are not much of a problem. For this reason, you do not need to set your feet narrowly.

In fact, within reason, a wide base is good for explosive pushups. A stance somewhere between slightly wider than shoulder-width and double shoulder-width 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 push-ups and power push-ups is depth - how low you lower your chest. For normal exercises, full is desirable, which means that you must lower the body until your chest is at the distance of the height of the fist from the floor. When doing power push-ups, you don't need to go that deep - you need strength and speed, and if you go deep, it will slow down the pace of the exercise. To develop the maximum explosive ability of the joints and nervous system, it will be enough for you to go down 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, if you go too deep, then the elastic force of the ligaments will be out of your comfort zone.

Myotatic feedback

When you do push-ups slowly, you should ideally pause at the bottom of the exercise - this develops tremendous strength and promotes muscle gain. But if you're training for power and speed, don't delay the bottom phase 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 force of the ligaments, as well as to use the myotatic reflex with maximum efficiency. Look at it not as a quick reverse variation of a jump, but rather as a use of recoil.

Series of powerful push-ups

The series begins with simple, safe explosive pushing exercises - horizontal pushes(first stage). The athlete can perform the ballistic press in a semi-standing position. As soon as this exercise is 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, as well as core strength due to the leverage created in the kneeling position.

Fulfilling simple push-ups with bouncing on straight palms(third step), the athlete approaches the floor, and then, extending his arms, jumps into the air, as shown in the first step. When the bouncing push-ups (about 10 cm off the floor using arm strength) become easy, the athlete is ready to add the clap: you get classic push-ups with cotton(fourth stage).

Once the clap push-up technique 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 clapping palms on the chest(fifth step), then - on the hips(sixth step). The most difficult variation is to clap your hands behind your back, as in prison push-ups(seventh step).

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

This variation requires significantly more power and speed than the regular clapping push-ups, where most athletes start to slip.

Horizontal pushes

Order of execution

Find a firm, stable surface that is about chest high.

• Place your hands flat on a surface at about shoulder height.
• For stability, place your feet as wide as possible.
• Maintain proper body position: keep your legs, hips, and torso in line with a slight bend towards the ground.
• Bend your arms and shoulders, bringing the body closer to the surface at a distance of a few centimeters 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 out the shoulders, elbows and wrists for harder training later on.

Ways to Reduce Complexity

Beginners can start doing explosive pushups 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 the 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 from a table on a different 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 the stairs, methodically moving your hands one step down. It is important that the surface is stable.

Knee pushes

Order of execution

• Get on your knees, keep your hips and torso straight. Stretch your arms forward and tighten them. * Tilt your body forward until it begins to collapse. Maintain proper body position: keep your legs, hips and torso straight.
• Place your palms on the floor, keeping your arms about shoulder-width apart or slightly wider.
• Bend your arms and shoulders, bringing your body closer to the floor. More strong athletes can touch the floor with the body (see photo).
• Quickly explosively push off the surface, straightening your arms.
• Explosively lift your torso, 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 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, it cannot be said that this is a way to poof, but the butt slamming is one of the ways to master this exercise if it doesn't work for you. It is best to bend the body with your hands on the surface. Some athletes have noticed that it can help to feel this technique if you spend a little time doing the exercise only in its negative phase - when falling with your palms to the floor.

Ways to Increase Difficulty

As soon as you start picking up speed, you will immediately find that you can perform the exercise in unilateral mode - pushing off with one hand. It's exclusive effective method develop punching power. Some athletes can even perform this exercise (two-handed) in the style of classic push-ups - using legs/toes instead of knees as a support. However, this is considered an extremely difficult variation.

Push-ups with bouncing on straight palms

Order of execution

• I
• Push off with force so that your hands are off the floor.
• Use spring recoil to immediately repeat the exercise.

The essence of the exercise

Straight-handed bouncing push-ups are an almost magical preliminary exercise for siblings looking to get well-prepared for clapping push-ups (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 straight-handed jumping push-ups) is very simple. Just try to increase the push speed as much as possible. Finally, your hands will begin to come off a small distance from the floor.

Ways to Increase Difficulty

This perfect exercise to increase the time in the air, which is necessary for the athlete in order to master the more difficult plyometric variations. This is exactly how you need to approach them - perform them in order to increase the height of the bounce.

Push-ups with cotton

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

Order of execution

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

• Your palms should be under your shoulders, 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 to the floor.

• Push off the floor with a quick 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 clap.

• As the force of gravity will bring the body back, in motion, "grab" the floor with your hands.

• Use spring recoil to immediately repeat the exercise.

The essence of the exercise

Clap push-ups are probably considered the classic upper body exercise for developing explosive pushing power, and for good reason. Boxers, martial artists, and football players have always known that this exercise develops significant core power and arm speed while strengthening the arms and shoulders.

Ways to Reduce Complexity

Start the exercise with a narrow arm position - it will be easier to clap.

Ways to Increase Difficulty

There is a classic linear way to increase the difficulty of clapping push-ups, once you reach flawless physical form. Clap more before landing! Many guys clap their hands so fast that they can do a dozen claps, but this is more of a trick - it seems like the palms flutter rather than clap, and the required time in the air requires the use of the "worm" technique. Instead, concentrate on good hard thrusts and get good quality loud doubles and then triples. Having overcome this threshold, move on to clapping your palms on your body.

Chest clapping push-ups

Order of execution

• Squat down, place your palms on the floor and stretch your legs back.
• Your palms should be under your shoulders, 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 to the floor.
• Push off the floor with a quick explosive movement, straightening your arms.
• Jump up as high as possible and, while in the air, make a sharp slap with your palms on your chest.
• As the force of gravity will bring the body back, in motion, "grab" the floor with your hands.
• Use spring recoil to immediately repeat the exercise.

The essence of the exercise

The range of motion of your hands in the air while doing power push-ups is a great indicator of the time in the air that you can achieve. And just like that, your time in the air increases in direct proportion to the explosive propulsion power of your upper body. This is why clapping on the chest is a step up from push-ups with a simple clapping: the hands have to cover a greater distance. The biceps are also involved in the movement, as they make them bend at lightning speed.

Ways to Reduce Complexity

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

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

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

It involves the execution of an explosive effort at maximum speed and with the greatest possible amplitude.

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

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

You can make this exercise even more interesting, for example, jump on any hill in gym(bench or stack of discs) or perform a bunch 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 execution technique. Almost everyone can learn this, but for this you will have to make serious efforts.

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

The benefits of exercise and contraindications

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

• Increase in the explosive strength of the muscles of the shoulder girdle;
• Improved coordination and balance;
• Increasing the speed of punches and bench presses;
• Improving neuromuscular communication with all the 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.

Exercise is strictly not recommended for athletes with:

• diseases of the elbows and shoulder joints: arthritis, bursitis, osteochondrosis, tunnel syndrome, etc.;
• damage to the rotator cuff of the shoulder;
• inflammatory processes in deltoid muscles;
• hand tendon injuries.

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

Explosive pushups

What muscles are working?

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

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

Muscles act as stabilizing muscles abdominals, extensors of the spine and gluteal muscles.

Exercise technique

1. Take your starting position: lower yourself into an emphasis lying down, arms apart slightly wider than shoulder level, keep your back straight, buttocks are located below the level of your head.

2.Lower yourself down like you would with a normal push-up. To set a good impulse to jump up, perform several push-ups in a short amplitude, without fully extending your elbows at the top point, so you prepare the psyche for hard work and “turn on” the pectoral muscles in the work, and they will be ready for a sharp explosive effort.

3. Make a sharp upward movement from the bottom point, and when the elbows are almost fully extended, tear off the brushes from the floor. The movement should be really fast and sharp - the height of the jump directly depends on this. The jump must 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 the back, or superman push-ups (with arms extended forward when jumping). To learn these exercises, try to “hang” a little in the air at the top of the amplitude, statically straining the abdominal muscles and gluteal muscles.

5. Be careful to land on slightly bent elbows and immediately lower yourself down. If you land on straight arms, there is a serious risk of injuring the elbow joints and ligaments. published If you have any questions on this topic, ask them to specialists and readers of our project

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

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

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

Muscle work

Clap push-ups engage virtually the same muscles that work when performing the classic version, namely:

• large pectoral muscles;
• triceps;
• deltoid.

Of course, during the exercise, many other muscle groups also receive a load - this is the undoubted benefit of almost any push-ups. The muscles of the press keep the body in a straight position, the whole shoulder girdle, the lats are turned on, the muscles of the legs 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 in order to prepare the body for the load and avoid the possibility of injury. The most obvious type of injury is a fall to the floor when you just don't have time to complete the clap.

Firstly, it is advisable to learn how to do push-ups in the usual way, using different options for setting hands. So you strengthen the right muscles and get ready to get tough.

Second, once you feel ready to move on, start doing the classic push-ups faster and more vigorously, explosively as you go up to the top. At first, try to just straighten your arms with a quick and powerful effort, then, when you feel confident, try lifting your arms off the floor (without clapping).

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

Execution technique

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

1. From starting position sink to the bottom point, breathing in, bending your elbows and bringing your chest closer to the floor (it is not necessary to touch the floor). Keep the body straight, dropping to parallel with the floor.
2. Push up with a powerful and quick (explosive) effort, while exhaling, pushing the body up with such force, which will be enough to clap your hands in front of you and not fall.
3. Make a clap and return your hands to their original position.
4. Lower yourself down to parallel with the floor and do the next repetition. Repeat as many times as needed.

There are complicated options for performing: clap on the chest, behind the head or behind the back, as well as performing with the floor off not only the arms, but also the legs at the same time. The more difficult the element to be completed 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. It is enough just to try to jump higher to get the required complication and reduce the risk of injury.

Contraindications

Everything is trite here. Injuries elbow joints and brushes - this is an excuse to refrain from doing push-ups with cotton. All the benefits of the exercise in this case will be nullified.

Also, the exercise is contraindicated for people with the presence excess weight, as there is an excessive compressive load.

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

• Don't skip your workout. Be sure to warm up before starting your workout.
• Keep your body straight. Resist the urge to lift yourself off the floor by using your pelvis to help you.
• Gradual and more gradual. If you are a beginner and decide to master push-ups with clap, increase the complexity in stages: first, regular push-ups, then a sharp, powerful and fast exit to the top point, then jumping without clap, and only then add clap.
• It is not necessary to use additional weights (and it is problematic). Better try to jump as fast and as high as possible.