Spin lying on the floor. Correct push-ups from the floor: technique, breathing

How many push ups can you do? 20 or 30? 50? More? Perhaps you are a beginner who can do just 5 reps. When you hear the word “exercise”, the first thing that comes to mind is push-ups. They are chosen first. For decades, and perhaps centuries, men have considered push-ups to be a real test of not only strength, but also masculinity. What could be easier than just dropping down and starting to swing?

Despite all this, over the years, attitudes towards push-ups from the floor have changed. They could either be in the system of maintaining good physical shape, or be out of it. In the military and some other fields of activity, this exercise is used as an integral part of testing physical abilities, but at the same time, it disappears from the field of view of bodybuilding.

It doesn't matter if you're a functional training freak, or if you're an old-school conservative and guru, or maybe you just want to incorporate this classic exercise into your current program, Either way, push-ups are one of the most powerful additions to any training system. With many benefits ranging from increased endurance in individual muscles to increased tone in general, as well as strengthening the strength and stability of the muscles that support the core, it would be foolish not to include this exercise in your training program.

As the emphasis in fitness programs has shifted towards working with your body weight, you may want to learn how to push up more times. After all, just like doing pull-ups, push-ups on the uneven bars, power outs, squats on one leg, you can test your true true strength and stamina. These exercises are also proof of total body control.. Increasing reps, strength and muscle endurance should be a priority in your self-training program. In addition, push-ups should be a significant part of your workouts.

Below is an eight-week program that guarantees an increase in the number and quality of push-ups performed. Getting used to a serious, regimented system, you will be sure to improve the technique of this classic and effective muscle development exercise.

For the duration of the program, eliminate the heavy bench press. When you do incline presses too often, as well as other heavy and difficult exercises, it can take a lot of time to recover. In addition, as a rule, it has a significant effect on the shoulder joints. So these exercises should be abandoned.

Since the strength and elasticity of the press is an important factor when doing push-ups, make sure you have enough exercises in your program to work these muscles. If your abs are weak, chances are you will be doing push-ups incorrectly by bending or tilting your waist.

While working on this system make sure you are exercising properly. Your arms should be slightly wider than your shoulders, you should lower yourself until your chest touches the floor, and then you need to push off in such a way that your back becomes straight and tension appears in the muscles that support your body.

First and second weeks

Your first step is to perform a short pre-check. Do as many reps as you can with good technique and no delays at the top and bottom when doing them. Get as many reps as possible. This will be the basis for your next steps. If you've recently trained chest, shoulder, or triceps, make sure you've had enough time before starting the test. This will allow you to be in the best possible shape for the best result.

• first determine your maximum to which you will strive. Start with an amount that is about four times your pre-test score. For example, if you were able to do 20 pushups, then your new goal should be 80 reps. Now you should complete as many approaches as necessary to achieve your goal. You can first do 20 push-ups on the first set, 15 on the second, 12 on the third, and so on until you reach 80 repetitions.
• rest for one minute between sets for the first week. During the second - 30 seconds. Also, work on reducing the total number of sets required to reach the goal each time.
• do classes twice a week
• if you want to add some extra exercises in between this program, feel free to include incline presses, close-grip incline presses, standing presses, front raises, and dips. But remember, doing these exercises, you do not need to overload yourself.

Third and fourth

By this time, you are already doing quite a few reps with reduced rest time. Over the next two weeks, you will increase your exercise frequency, total reps, and continue to keep rest time to a minimum. You will effectively improve the overall endurance of your muscles.

• increase the frequency of push-ups up to three times a week. By this time you should be used to exercising more frequently, so don't worry about the strength training that can be combined with this pushup program.
• increase the number of repetitions more than even 150% of the original goal. Based on the example above, your new total reps should be 120. This may sound like a lot, but just do as many sets as you need.
• you still need to rest only 30 seconds or less. Your goal should be to eliminate rest between sets so that you can complete more reps in one set.
• continue to closely monitor the form and technique of push-ups

Fifth and sixth

Over the next two weeks, you will again increase the frequency of the exercise and the number of repetitions, and also reduce the time for rest. Most likely, you will be able to perform a large number of push-ups, which means it's time to use alternative techniques for their implementation: change the position of the hands and angles of the elbow.

• the frequency of execution should be increased to four times a week
• rest between sets should be reduced to 15 seconds
• the total number of repetitions needs to be increased by another 50% of the original goal. According to the example above, you should do 160 pushups.
• experiment with different positions of the arms and elbow angles: use a narrow or wide angle of the elbow, press the elbows to the body or spread them apart, etc.
• It will not be superfluous to emphasize again: continue to do push-ups correctly. You can’t do reps and sets in a hurry just to get more push-ups.

seventh and eighth

The last two weeks will be exhausting to say the least. especially if you do additional exercise with an elastic band and do it regularly. During this period, you will again increase the number of repetitions and the frequency of push-ups, as well as reduce the rest time between sets. Add some new and challenging ways to exercise to increase the intensity of the program

• the frequency of classes should be increased to 5 times a week
• try to keep the rest time within 15 seconds or less. On the first few sets, you should only rest for a few seconds, and on further sets, gradually increase this time up to 15 seconds.
• the total number of repetitions must be increased by another 50% of the original value. Yes, for the example above, it should be 200 push-ups
• keep using different hand positions and different elbow angles
• include multiple sets of push-ups with one arm or one leg elevated
• Again, be mindful of your exercise technique.

Examination

Now it is time to check the achieved results. Perform this test in the same way as the preliminary test. This time, you should notice a significant increase in the number of push-ups you can do, as well as feel your shoulder muscles getting stronger and more resilient.

After these eight weeks you will feel stronger and you can perform advanced push-ups. In the future, you can either maintain the results achieved or set a new goal by starting a set of exercises again.

Difficult version of push-ups: "typewriter"

Table of the program of push-ups from the floor

By following this training program, you will seriously work the chest muscles and increase your baseline to at least a high enough one on the fitness test (push-up section).

For example, on Monday of the first week, do 3 sets of 10 push-ups, rest for 10 minutes, and then do 2 sets of 10 push-ups.

Remember: do not start any workout until you are physically ready for it. Check with your doctor before doing any of these exercises.

Perfect push up workout plan

4 weeks / 3 times a week / Master level

This workout plan with perfect push-ups trains not only the chest muscles. Using the rotation of the support, you can work on the muscles of the entire upper torso as a whole. Ideal push-ups help to work only certain muscles in order to increase their strength. If you can’t complete all the required repetitions of the exercise at once, kneel down and complete them in this position.

Muscles that swing during push-ups

First: pectoral and shoulder muscles, and triceps brachii (triceps) Second: biceps brachii (biceps), forearm, abs, quadriceps femoris

Brief description of the training system

This workout mode uses rotating weights that will allow you to target your upper body muscles to get stronger and stronger, making your body sure to be looked at. The unique design of the instrument used in these sessions allows you to stimulate all of these muscles. In such a training system, all possible advantages are fully used.

This exercise plan will maximize the impact on your muscles. It is designed for those who want significant change and incredible results.

Three days to achieve results

The exercises of this training regimen are required to be performed only three times a week. By doing this, you will be doing push-ups that work your pecs, shoulder muscles, and all the muscles in your upper body. Each group of exercises has something new that allows you to achieve results that have never been seen before.

Since this scheme has at least 48 hours between sessions, it is possible to add other sets of exercises outside the main schedule of this plan.

More than just chest work

The scheme offers a complete system of perfect push-ups, thanks to which your arms, shoulders and chest will become stronger. At the same time, the muscles that support the body will become more stable and, in addition, the grip strength will increase.

By strengthening your muscles, you will change yourself

The ideal push-ups of this training scheme are very different from the standard ways of doing them, mainly in the height of the stop and the possibility of its rotation. By doing the various groups of exercises that are used in this training regimen, it will not be easy for you to use the stabilizing muscles and overcome more and more fatigue. But all this will allow you to make your upper body excellent.

Complete the program

Do not even think that this mode of study is simple. It is very complex. Many who undertake this program, even those with a tangible fitness background, will find that they are unable to complete the number of repetitions required, especially in the early stages.

This should not discourage you, since the whole essence of the program is self-development and overcoming yourself.

A workout regimen with perfect push-ups in general will take you to a new trajectory for the development of your body. All that is required is to learn and improve a few new exercises and properly tune in to it psychologically. This training scheme will allow you to become stronger and leaner, as well as get in such a good physical shape that you have never had before.

Every person who is not indifferent to their health and beauty of the body strives to maintain physical fitness. Push-ups at home are a great way to achieve a good result without any expenditure on sports equipment.

Push-ups are a basic exercise for home workouts.

In order for push-ups at home to give the expected effect, it is important to choose the right type of exercise and perform it correctly. This is worth talking about in more detail.

The benefits of classes

Any exercise is beneficial if done regularly. Push-ups, in turn, allow you to achieve the following results:

• strengthen muscles;
• create a relief and an attractive figure;
• have a positive effect on human health;
• contribute to the burning of excess calories;
• increase strength.

Important: for women, push-ups are not a priority, since pumping the chest and shoulders does not make sense, especially from an aesthetic point of view. Men, on the other hand, put much more emphasis on them.

Execution rules

The result will be noticeable only if the rules of the exercise technique are followed. During push-ups, you can be seriously injured if you violate the basic rules.

• The body in the lying position should form a straight line, without deflections, the pelvis is lowered, the stomach is pulled in.
• When bending the arms, it is important to maintain a right angle at the elbows and not touch the floor with the chest.
• With a reverse effort, you should not fully extend your arms so as not to injure your elbow joints.
• The position of the hands should correspond to which muscle group you want to work out as much as possible.
• Observe the rhythm of breathing: down - inhale, up - exhale.

Often used classic push-ups with the position of the hands shoulder-width apart. Here, the chest, triceps, and shoulders evenly tense. To emphasize efforts on the chest, the arms need to be spread wider, for triceps and deltas - to narrow.

Tip: since you can only partially pump up your shoulders with push-ups, because the load is concentrated on the front deltas, it is recommended to combine exercises with exercises with dumbbells.

If you're looking to get in shape, there's no better exercise for beginners than push-ups. For training, you can choose one or more basic exercises and develop a schedule of classes, depending on the level of physical fitness.

Training program for beginners

To achieve success in training, you need to draw up her program. It is important to gradually increase the load in order to give the muscles an incentive to grow, but at the same time not overload the body. The optimal program is compiled taking into account the personal characteristics of the athlete and the level of his training. At home, you can use standard schemes. They are based on the distribution of classes into weekly stages, with a gradual increase in the number of push-ups in one approach.

You should start with a minimum load, especially for beginners. Before starting classes, it is important to warm up the muscles and develop the joints. If the arms are weaker, start with a small number of times, and then increase them by 1-2 per set. The last stage takes into account fatigue, so repetitions are reduced. The rest period between sets is 30-120 seconds.

The video shows how to pump up the pectoral muscles at home with push-ups

For muscle growth, they need to be given a rest, so it’s enough to do it every other day, but without gaps. To achieve the result, it is important to follow the training schedule and overcome laziness and fatigue.

Such an exercise as push-ups from the floor is known to everyone from the school bench. At least for boys, there is such a standard that they are required to pass annually. He is listed in the GTO. It is widely practiced by many professional and amateur athletes. Everyone is so accustomed to it that few people wonder for what purposes it can be used, to whom it is recommended, and whether we are doing it right.

What are they needed for

The purpose of push-ups is to develop a strong muscular and strength base of the upper body using only your own weight. Their huge advantage is variability, when you can shift the load from one muscle group to another. And for this you need to know which muscles work during such training:

• large pectoral - trains when lowering and raising the body;
• triceps (triceps muscle of the shoulder), which occupies 2/3 of the volume of the arms, is especially well worked out with a narrow grip, helps to unbend the elbows;
• deltas - the superficial muscles of the shoulders, which form their outer contour, help the chest to lift the body;
• press - abdominal muscles that keep the body level; but in order to see beautiful cubes on the stomach, there should not be a fat layer on it, and for this you need to do proper nutrition in parallel, and, perhaps, sit on;
• serratus anterior - superficial muscle of the anterior chest wall, which is perfectly activated and strengthened by push-ups;
• cervical - they are pumped slightly, but still work: for the correct distribution of the load on them, it is very important to look in front of you, and not down.

The back and biceps (biceps of the shoulder) are almost not involved. If only there is a slight pressure on them by the body when lowering. So with the help of push-ups you will not be able to pump them, for this, consider others. In addition to increasing and strengthening the above muscles, their benefits are manifested in other areas:

• increase in the speed of punches: the hand is strengthened, due to which boxers can improve the clarity and direction of punches and prevent the risk of fractures in fights;
• agility and endurance training;
• maintaining good physical shape;
• improved metabolism;
• strengthening the heart and blood vessels;
• positive effect on the respiratory system.

The benefits of push-ups for women:

• the bust becomes taut and slightly increases due to the training of the pectoral muscles;
• posture improves;
• hands look more attractive, as flabbiness and sagging are prevented;
• a flat stomach is formed;
• calories are actively burned, which leads to weight loss.

So push-ups from the floor are undoubtedly useful both for men who want to increase muscle mass, and for women who dream of a beautiful figure and losing weight.

With the world on a string. Bodybuilding champion (70s of the XX century) Bill Pettis trained for 5 hours a day, during which he managed to do 3,000 push-ups.

Execution technique

Anyone who decides to lose weight or build muscle with push-ups will probably skip this point, believing that they can perform this exercise perfectly. Indeed, from the school bench in physical education classes, everyone passed the standards and therefore they automatically think that they do not need to learn this art.

In fact, it turns out that you do not place your arms in the same way, and your legs rest incorrectly on the floor, and do not hold your back like that, and the depth of lowering is insufficient. And most importantly - you do not breathe like that. Therefore, the classic push-up technique is the first thing you should pay attention to.

1. The correct starting position is the key to the successful completion of the entire exercise. Take emphasis on straight arms. The line of the body, starting from the head and ending with the heels, should be perfectly straight. The legs are connected together, the socks rest on the floor. Hands are shoulder-width apart or slightly wider.
2. While inhaling, slowly bend your elbows, bringing your body closer to the floor.
3. Hold at the bottom for a couple of seconds.
4. Just slowly straighten your elbows so that they are fully straightened.
5. Exhale.
6. Repeat exercise.

If something is not clear in theory, it is better to see how professional athletes do it - either in a training video or in the gym. Start with the classic execution technique. And only then, having fully mastered it, you can proceed to other types.

From the life of the stars. Clint Eastwood, the famous Hollywood actor, performed 1000 push-ups a day.

Kinds

Why do we need some complicated types of push-ups, if the classic one copes well with its main task? Firstly, they do not allow the body to get used to the same load. Secondly, they improve the result of classes. Thirdly, each of them pumps a certain muscle group. So after you complete the full course of classic push-ups, actively include complicated options in your set of classes.

Wide

The most popular are wide push-ups, which involve the maximum placement of hands from each other. The main load falls on the pectoral muscles. Deltas and triceps are no longer being worked out so powerfully.

1. Take emphasis on your hands.
2. Place the hands 20 cm wider than the shoulders. The elbows do not protrude beyond the hands.
3. Tighten your abdominals to keep your body straight. Do not lift your pelvis up, do not bend your back down.
4. On an inhale, lower yourself down, bending your elbows at an angle of 90 °. The distance from the chest to the floor should be no more than 5 cm. Do not lie down on the floor.
5. As you exhale, slowly rise up, unbending your elbows, as if trying to push the floor away from your chest.

Wide grip push-ups are suitable for both men and women. The first develops a powerful chest. In the second, the bust will look taut and may even increase in size.

Narrow

Narrow push-ups work in a completely different way, when the hands are placed as close to each other as possible. This is an exercise for triceps, but the chest and deltas are already much less involved here.

1. Take emphasis on your hands.
2. Place the brushes directly under the chest. The distance between them is minimal.
3. Feet slightly spread apart so as not to lose balance.
4. As you inhale, lower yourself, bending your elbows, which you need to keep as close to the body as possible. The end point is 5 cm from the floor.
5. On the exhale - rise, unbending your elbows and pushing the floor away from you, while straining your arms.

From my knees

If it is not possible to perform a classic exercise (insufficient physical fitness, health problems), it is recommended to do push-ups from the knees. In them, the load is significantly reduced due to the displacement of the gravity of the body. This is the perfect option for beginners. Triceps, delta and pectoralis major muscle are worked out here.

1. Lie on the floor with your stomach, spread your arms slightly wider than your shoulders.
2. Rest your knees on the floor, lifting your lower leg up.
3. Alternatively, the shins can be crossed - this way the exercise is easier to perform.
4. Raise the body on fully extended arms. This is the starting point.
5. As you inhale, slowly lower yourself until your chest is 1 cm from the floor.
6. Hold on for a couple of seconds.
7. On exhalation, return to the starting position.

And a few more popular types of push-ups that train different muscle groups.

• On fingers

Strengthen the hands, forearms, pectoral muscles. Rest on the floor not with your palms, but with your fingertips. The distance between the hands, as in the classics, is slightly wider than the shoulders. Elbows - close to the body.

• For biceps

Classic push-ups are not aimed at the biceps. But you can do it on purpose, performing this exercise in a special way. The palms turn towards the legs, that is, you need to spread them in opposite directions. Shift body weight forward. Place your hands at a minimum distance from each other. It is necessary to constantly monitor the elbows and not spread them to the sides. You can increase the load on the biceps by touching the floor with your chest while lowering. The technique is quite complicated and even painful.

• Diamond

Diamond push-ups train the triceps, while the load on the chest and deltas weakens. Arrange the brushes so that the thumbs and forefingers touch each other and form a figure resembling a diamond.

• On fists

The hands and fists are mainly strengthened, so this type of push-up is recommended for boxers and those involved in martial arts. Clench the brushes into a fist, rest against the floor with the knuckles (you can do both wide and narrow grip).

• With cotton

Explosive push-ups, complex in technique. Develop triceps, shoulder and pectoral muscles, sharpness and force of impact. The legs are slightly spread apart so as not to lose balance. After you go down, without a pause, jerk your body up. Clap your hands as quickly as you can when your hands leave the floor to return them to their original position before landing. There are various variations of this exercise: simply with hands off (without clap) or with clap behind the back (requires special training and skill).

• On one leg

The pectoral muscles, serratus anterior and triceps develop. Put one foot on the other. The toe of the lower leg will be in contact with the floor.

• On one hand

Such push-ups train triceps, forearms, pectoral muscles. Legs spread wider than shoulders. Take one hand off the floor, put it behind your back. In order not to lose balance, the torso turns slightly in the direction opposite to the supporting arm. Lower until the distance between the chin and the floor is 3-5 cm. Keep your back straight.

• Diagonal

We develop the pectoral muscles and the shoulder girdle. Place your hands diagonally: the left in front, a little further than the shoulder, and the right behind, at waist level. Take your hands off the floor and at the same moment change their location. Land so that the right is now in front and the left is behind.

These methods of push-ups from the floor exist, and they can be actively used both for pumping certain muscle groups, and for losing weight and body shaping. Some will simply be given to everyone, and some, due to their complexity, will be available only to those whose physical fitness will be at a decent level. So you have something to strive for.

Record. Japanese bodybuilder Minoru Yoshida did 10,507 push-ups.

Programs and schemes of classes

It doesn't matter what goal you are pursuing - losing weight or building muscle mass: in both cases, you just need a training program that will be designed for a certain period.

If you do the exercise the same number of times every day, you are unlikely to achieve any results. The body will get used to the same load and stop responding to it. Therefore, it is so important to gradually increase the number of push-ups, which will eventually force the muscles to pump and eliminate body fat to the maximum.

An approximate scheme of push-ups from the floor (regardless of the age of the trainee, his physical fitness and training goals) is as follows:

• 3 times a week;
• 5 sets per day with an interval of 30 seconds to 2.5 minutes;
• the course may be different, but usually it is 5 or 14 weeks.

Such a scheme should be working both for beginners, who can only do 5-6 push-ups for the first time, and for experienced athletes who easily do sets of 50 or more repetitions. The main rule is a gradual increase in load.

To create your own program, it is better to use ready-made options developed by specialists, taking into account the initial physical fitness of the trainees and the purpose of the classes. A table that clearly shows the number of sets and repetitions by day is very convenient to use. You can print it out, hang it on the wall and mark what you have already completed.

Easy 6 week beginner program

Suitable equally for women and men. The goal is to develop endurance, improve strength and physical data, a slight increase in muscle mass, easy weight loss, body shaping.

14 Week Muscle Growth Program

First 7 weeks

Second 7 weeks

5 week workout program for girls

The goal is weight loss, body shaping, embossed outlines of arms and buttocks, flat stomach, breast lift.

In order for push-ups to help achieve your goal, you need to properly build classes (according to the program) and perform exercises in accordance with the technique. A few additional recommendations from experienced trainers will help you increase the effectiveness of your workouts.

1. Don't drive yourself to exhaustion. Get quality, not quantity.
2. Start with a warm up.
3. Learn right away how to breathe properly during push-ups. Inhale through the nose - we go down. We hold our breath. We rise - exhale through the mouth.
4. The back in any position should remain straight.
5. All movements are slow and smooth, with the exception of jerks with claps and hands off the floor.
6. Observe contraindications: problems with the musculoskeletal system and pressure can interfere with such training.
7. Eat right, get enough sleep and breathe more fresh air - this will improve the effectiveness of classes.

Push-ups from the floor are strength exercises that allow you to practice at home without visiting the gym. With a tight time pressure, this is just an ideal option. They suit both men and women. Do you want to keep in good physical shape and have a beautiful and embossed figure? In this case, such training will not be in vain for you. The main thing is to do everything correctly and without fanaticism.

As mentioned above, push-ups are a very effective exercise for developing a variety of muscle groups. The degree of load on them depends on the type and technique chosen.

If you stick to the classical technique, then the following muscle groups will be involved in the exercise:

• pectoral muscles;
• triceps muscles of the hands (triceps);
• abdominal muscles;
• back muscles.

If you set a goal with this exercise to gain muscle mass, then it is not recommended to perform a large number of repetitions. Such a scheme will only increase the endurance of muscle groups, but an increase in volume should not be expected.

Optimal number of repetitions

If training the pectoral muscles for mass is considered, then it is difficult to determine the exact number of repetitions that will be optimal for growth. There are various programs of push-ups from the floor of varying degrees of difficulty.

Many martial artists use a program of 100 push-ups from the floor, however, bodybuilders do 4-5 sets in a rep range of 12 to 15. Also, as they progress through the program, they begin to add weights.

Where should beginners start?

So, if you decide to start pushing up from the floor, you should start training for beginner programs.

Initially, the exercises are performed with emphasis on the knees. This is the most initial and easiest level, the pectoral muscles and other muscle groups are not fully loaded. After the full development of this technique, it is already possible to move on to the classical technique.

An increase in the load is accompanied by placing the legs on an object, such as a chair or bench. If you build muscle mass in your push-up training program, then you should not get hung up on a large number of repetitions. And then you will kill the breasts and wipe the floor.

About the execution technique

You should remember the main rule of such training - the muscles swing only when you feel their tension and burning.

When performing exercises on the pectoral muscles, you should keep your back straight and do not raise your buttocks high. In the starting position on straight arms, it is necessary to bend the arms at the elbows and lower the body down. You don’t need to go all the way down, but try to squeeze as much as possible. Proper breathing will help you not to suffocate during approaches. When inhaling, lower the body, while exhaling, raise it.

About weight distribution

Weight distribution in push-up programs is an important element in the training process. With a wide arrangement of hands, you will load the outer parts of the pectoral muscles and deltas more.

With a narrow arrangement, the inner part of the chest and triceps will work. When the position of the body changes, the load also changes.

By placing your head above the level of the legs, you will again load the lower part of the chest, and if vice versa, the upper sector of the chest and deltas will be pumped.

About the benefits of push-ups

If we talk about the benefits of push-ups from the floor, we can compile the following table:

One of the training programs

In the table, we examined the advantages of doing push-ups from the floor according to the training program.

Now let's talk about the classic training program for push-ups from the floor. In the complex, the training is designed for a month and a half. It is mainly used by beginners, as it is quite simple for professionals to perform it.

Training the pectoral muscles should be done 2 to 3 times a week so that the muscle fibers can recover in time.

So, let's begin.

1. First week. It is necessary to perform 5 approaches. In the first, the number of repetitions is 8, in the second 6. In the 3rd and 4th approaches, 4 each. In the fifth approach, we “finish off” the maximum number of repetitions. Rest between sets - 1 minute.
2. The second week of training is no different from the first. However, the rest period is shortened.
3. In the third week, 1-2 reps are added for each set.
4. The fourth week may seem easier on the standard pattern. In this case, you need to start doing the maximum number of push-ups.
5. The fifth week and here you need to do at least ten push-ups and continue to increase their number. Rest time 0.5-1 minute.
6. In the sixth week, the muscular frame will strengthen and the approaches will be performed easily and in one breath. In total, you can achieve more than 100 repetitions.
7. Seventh week and beyond. After 6 weeks, you need to continue to do push-ups, then the increased muscle mass will not disappear anywhere, but will only increase.

"100 pushups"

There is another, no less effective push-up program for beginners and experienced people. To understand how strong you are, it is worth doing a test approach, during which you will determine your initial level of preparation. This table will help you understand at what level you should start push-ups from the floor.

If you have done more than any level and do not draw further, then you can skip the initial stages.

Rest here will also be about a minute.

The bottom line is this: doing 5 sets every day, the first - 2 repetitions, the second - 3, the third - 2, the fourth - 2, the fifth - 3 sets, you add several repetitions every day.

At first, the increase will be about 2-4 repetitions. Then in the third week, the total amount of repetitions will increase by 15, and at the very end of the training, the increase will be about 20-25 repetitions, depending on the stage.

Main nuances

So, we looked at the basic basic push-up training programs for beginners. To achieve the maximum effect in pumping the chest and other muscle groups, you should train 2-3 days a week so that the muscles recover on time. Over time, the number of workouts can be increased.

The average rest time ranges from 0.5 to 1.5 minutes. More rest is not recommended, as the muscles will no longer arrive in a “combat” state.

If for some reason you were unable to complete the specified number of approaches, do not despair. Increase your rest time (but not by much) and set yourself a stimulating goal.

Having successfully completed the training program of push-ups from the floor, you can do weights and go to the gym, where pancakes act as weights. In addition, these programs can be combined with exercises for other muscle groups, creating original complexes for the overall development of the muscular frame.

Thus, we have considered the basic basic push-up workouts. There are many variations of them - for both men, women and children. The main thing to remember is that without the right technique and motivation, success cannot be achieved, so these points should also be taken into account.

Greetings, my dear kachata! Just the other day, I came across in the gym with the fact that many, even “long-term” residents there, do not know how to do push-ups correctly. I looked and looked at this mess and thought that maybe they are not so alone in their mistakes. The result of my contemplative process was the writing of this article "How to do push-ups." So, today we will talk about mistakes in push-ups, the correct technique for their execution, options, or, more correctly, types, and of course, we will consider some practical tricks that will help you master this strength exercise once or twice.

All in the collection? ... then we will not pull the cat for a delay, let's get down to business right away.

How to do push-ups: the technical side of the issue

“Take emphasis lying!” - I think this phrase is familiar to many from physical education classes, but in the army it is probably like the prayer “Our Father”. Now in the yard 2013 , however, recalling my school years, I would like to say that almost every second guy had problems with this exercise. I won’t say that everyone was kind of frail - no, it’s just that someone was familiar with the “squeeze” since childhood and constantly honed the correct technique for its implementation, and someone “kicked the bulldozer” at the same time.

In general, the attitude of guys to push-ups can be characterized by the following capacious expression: “we were forced, we didn’t want to” :). Why didn't they want to? ... I personally think that no one explained how to do it correctly, and almost everyone had modest results. After all, you must admit, it is much more pleasant when you enjoy the exercise. (Even with the pain) than when you move, do not understand how and the forces go, do not understand where.

How to do push-ups: muscle atlas exercises

Below I will give a visual row with alternative push-ups that can be used by both sexes.

Pushup variations and training program

There are many variations of push-ups, and they depend on the tasks that the athlete sets for himself. Let's look at the most common push-up options. At home, this (see picture):

• circular push-ups;

The abdominal muscles, triceps, as well as the pectoral and deltoid muscles are heavily loaded. They are done in a lying position, the palms are slightly wider than the shoulders and are on the same level with the heart. A circle is described by the body of the body, on inhalation it descends, on exhalation it rises.

• with a wide / narrow setting of hands;

In such push-ups, the emphasis is completely shifted to the chest. (wide setting) or triceps (narrow setting). The execution technique is identical to the “classic”, only the arms are wider / narrower than the shoulders in 2 times.

• with a jump;

A variant of the exercise from, which allows you to develop explosive muscle strength. Lowering occurs on inspiration, on exhalation we powerfully push off, make a clap in flight and return to the starting position.

• on chairs;

By increasing the range of motion, a greater load is given to all participating muscle groups. Take two chairs (preferably steel), put them side by side and take an emphasis on them lying down. The execution technique is similar to classic push-ups.

Also very common are push-ups on the fists, which significantly strengthen the muscles of the hand.

In general, the execution technique remains the same, however, it must be borne in mind that the main distribution of the body weight load should fall on the phalanges. 2 And 3 fingers, not the whole fist. Also, in order not to bring down the “hands in the blood”, it is necessary to put a soft cloth or towel under the fists. (although I personally don't care about it).

Some may like push-ups on the edge of the palm and even on the fingers. However, beginners should not do this, because. you can easily get serious injuries to the limbs. By changing the position of the legs along with the body, we work out either the upper or lower bundles of the chest muscles. Try to put your legs on the windowsill at home, and you will immediately feel increased tension in the upper chest.

Note:

Push-up world record held by Paddy Doyle (former bandit). He did push-ups in a day (attention!) 37000 once. In a bar in England he did 7860 push-ups in a row.

In general, there are wagon and small cart types of push-ups, and I think we will devote a separate article to them very soon, so stay tuned.

In order to constantly progress in push-ups, you need to draw up a training plan for yourself. For beginners, it is best to adhere to the following training scheme: push-ups 2 once a week 3 approach to 10-12 reps, rest between sets 15 seconds. For more advanced athletes, the following plan is suitable: 3-4 once a week after the main workout in the gym, 3 approach to 20 reps, rest m / s approaches 10 seconds.

For those who don’t know how to do push-ups at all, but after reading the article, this goal caught fire, it’s best to start with lightweight push-up options - from the wall, from the knees. As soon as you feel the strength in yourself, switch to the classics and perform 2 approach to 7-9 repetitions, 1-2 once a week. In speed, you will also submit to more complex “squeezing” schemes.

For those who are stuck at a crossroads and can not move in any way in the number of times, the following training scheme will help increase the number of push-ups with 80 before 260 Only for 15 weeks.

And finally, if push-ups “do not work” in any way, then you can resort to some tricks:

• Find in the hall and install the neck in its lower part. Lie under it and push up like from the floor about 10 times. Move the bar down one notch each time (until you find the most difficult height for yourself) and repeat push-ups. Soon you will be able to easily master the classic push-ups;
• If your wrists hurt, then try using four/octagonal dumbbells. Take them by the handles and begin to perform the exercise, making sure that the hand and forearms form one line. This will reduce discomfort in the wrist area.

Well, actually, that's all I wanted to talk about today, let's sum up the final results.

Afterword

Of course, to answer the question - how to do push-ups correctly? - it's not enough just to watch a video or be surrounded by smart books and training programs, the main thing here is practice. Therefore, we finish reading this interesting article, tear off the fifth point from the computer chair and begin to hone the technique and various options for performing push-ups right at home.

I say goodbye to you on this, until we meet again, my dear readers, all sports success!

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