What muscles work when pushing up from the floor. Types of push-ups from the floor Different types of push-ups from the floor

Push-ups from the floor are considered one of the basic exercises, designed to lay a strong muscular and strength foundation for the upper body, using only its own weight. They are part physical training military personnel and are performed by even the most seasoned athletes. Push-ups are quite easy to learn and do not require any expensive equipment. Another plus is the variability of this exercise, shifting the emphasis of the load from one muscle group to another. So what muscles swing when pushing up from the floor and what types exist? Let's try to figure it out further.

Several groups of muscles of the torso work simultaneously during push-ups:

• breast
• triceps
• shoulders
• press
• serratus anterior

Push-ups are performed in a prone position, which also helps to develop the correct posture.

The pectoralis major is without a doubt the most frequently trained group in bodybuilding and fitness. It is primarily responsible for the pushing action of the upper body. When you get down and up during push-ups, it is she who does most of the work. Unfortunately, in our time, these muscles get much less opportunity to contribute to our daily lives, which means they are in an atrophied state in most people. That is why they have great potential both in the growth of strength and size.

During push-ups from the floor, triceps also work. This muscle, depending on the width of the arms, takes more or less load. It occupies 2/3 of the volume of the total mass of the arms and is responsible for their extension.

Consist of three parts - front, middle and back. The greatest stimulation is received during the performance of seated presses, and in push-ups they take the third place in terms of the load received (front). Despite the fact that they are weaker compared to the chest, they help them lift the body.

Serratus anterior

They give an aesthetic and finished look to your torso. They serve to stabilize and move the scapula forward and outward. Located under the armpits in the back pectoral muscles. Activated and strengthened by push-ups.

The abdominal muscles also swing during push-ups. Helps to stay upright in the supine position. It is important to remember that in order to see the press cubes, the level of adipose tissue must be low. So more attention is still worth paying to your diet.

The neck sways to a small extent. For correct execution horizontal push-ups, it is important to look not down, but in front of you.

As for others muscle groups, for example, biceps and back - so that no one speaks or writes, but they are practically not involved (with the exception of only a slight pressure exerted by one's own body when lowering), and it is impossible to pump them up with push-ups. To do this, use traction or pull-ups on the crossbar.

Types of push-ups from the floor

There are many types of push-ups, but the most common ones are as follows:

• narrow
• wide
• on one hand
• tilted down
• tilted up

Wide push ups

An easier version of the exercise, since the amplitude of movement up and down is noticeably reduced due to the wide setting of the hands. Allows you to spread your elbows more to the sides and use the triceps to a lesser extent. The outer part of the pectoral muscles works as much as possible, giving them volume and fullness.

Narrow push-ups

Here, the opposite is true - the elbows are more pressed to the body, shifting the focus to triceps muscle shoulder. The chest receives less stimulation than the previous version. If your goal is to pump triceps, then it is better to use another exercise - push-ups from the bench for triceps.

Push-ups on one arm

An incredibly energy-intensive and complex exercise, in which the working muscles are not only the chest and triceps, but also almost the entire abdominal press, which stabilizes your body during the approach. Develops strengths well.

Push-ups with an inclination down

Another way for experienced athletes, which maximally includes the upper bundle of the pectoral muscle, forcing them to raise an even greater percentage of their own body. The higher the legs are placed on the hill, the more difficult the exercise will be and the more stimulation it will provide. The abdominal and oblique muscles also work, as well as the muscle that straightens the spine, stabilizing the body during execution.

Reading time: 32 min

Push-ups are a bodyweight strength exercise that is key to developing upper body muscles. Regular push-ups not only increase your stamina and strengthen certain muscle groups, but also helps to tone the entire body.

Do you want to learn how to do push-ups, look for a ready-made scheme and the correct push-up technique? Or just want to know about the effectiveness of this exercise? We offer you the most comprehensive guide to push-ups in one article, and also step by step instructions how to learn push-ups from scratch.

Push-ups: how to do it right

The push-up is the most popular bodyweight exercise. It is used not only in strength training, but also in plyometric classes, crossfit, pilates, callanetics and even yoga. And such push-up versatility easily explained. Push-ups help to engage all muscle groups from the neck to the toes, and in particular strengthen the pectoral muscles, shoulder girdle, triceps and abs.

There are many different types of push-ups, but before moving on to more complex modifications of this exercise, let's understand the technique for performing classic push-ups. The correct form of exercises is not only the maximum result and high-quality muscle work, but also reduced risk of injury and damage during lessons.

Correct technique during classic push-ups from the floor:

• The body forms a straight line, the pelvis does not go up and does not bend down.
• The abdominal muscles are tense, but the breath is not held.
• The head is in a neutral position, does not look down, but does not lift up either.
• The palms are strictly under the shoulders, do not go forward.
• Palms look forward, parallel to each other.
• The elbows are turned back 45 degrees, they are not spaced to the side.
• While inhaling, we bend our elbows and lower the body parallel to the floor, keeping a straight line of the body.
• Push-ups from the floor are performed with full amplitude, i.e. the body is lowered as low as possible. Elbows should form a right angle.

It is this technique of classic push-ups that helps to evenly work out the muscles of the shoulders, chest and triceps.

Push-ups from the floor involve several muscle groups at once. This exercise allows you to work out all the muscles shoulder girdle and small stabilizing muscles of the shoulder. Also push-ups from the floor and from the knees develop strength and elasticity shoulder muscles, which is especially important because the shoulder joint is extremely unstable and prone to displacement and injury.

Push-ups from the floor help to work out the following muscle groups:

• pectoralis major muscle
• Deltoids (shoulders)
• Triceps
• Serratus anterior
• Abdominal muscles

In addition, during push-ups, the muscles of the legs, buttocks and back are indirectly included in the work. Also push-ups increase functional strength necessary to perform regularly performed actions (lifting and moving objects, cleaning the house, holding the child in her arms).

The main mistakes in the technique of classic push-ups from the floor

Push-ups from the floor is not such a simple exercise as it seems at first glance. Mistakes in execution technique are made not only by those involved, but even by coaches! Incorrect performance of push-ups is fraught with injuries to the wrists, shoulder and elbow joints, as well as pain in the neck, back and lower back. If you can't keep the correct form when pushing up from the floor, kneel down or reduce the number of repetitions! Teach yourself to do this exercise correctly from the very first performance.

The most common mistake in push-up technique is the position of the elbows relative to the body. The outstretched elbows help to compensate for the lack of upper body muscle strength. Of course, you can also perform this version of push-ups. (which many do). But the problem is that this way of doing it increases risk of shoulder and elbow injuries. Therefore, it is better to pay attention to the position of the elbows: they should be turned back 45 degrees, and not look in different directions.

In classic push-ups, the hands should be strictly under the shoulders. Some practitioners practice push-ups with a wide stance, but this is a weaker position in which your muscles do not work well enough. Also, wide-arm push-ups can cause shoulder pain over time.

During push-ups, the body should form a straight line. But if you have a weak core, then there is a risk of breaking the push-up technique: lifting the buttocks up or, conversely, bending the lower back and lowering the hips to the floor. Incorrect body position extra load on the spine. To avoid this mistake, start practicing the plank exercise - this will help strengthen the muscle corset. We recommend reading: Plank - benefits and harms, 45 plank options + training plan.

A very common mistake in the push-up technique is to perform an exercise with incomplete amplitude, namely, insufficient lowering of the body down. Naturally, the first time you will find it difficult to perform push-ups with a full range, but get used to it from the very beginning. practical exercises lower the body to a right angle at the elbow.

For example, let's visually compare the correct and incorrect push-ups.

1. Correct classic push-up:

The body forms a straight line, the pelvis does not rise up, the lower back does not bend. When push-ups, the body falls low, the elbows are close enough to the body, the palms are under the shoulders.

2. Correct push-ups from the knees (a simplified version of the classic push-ups):

Similarly, the body forms a straight line, there are no deflections and bends in the back. Pay attention to the correct position of the palms relative to the shoulders.

3. Push-up with an error:

The pelvis is lowered down, the lower back is curved, the straight line of the body is broken. This exercise can cause back pain and even injury.

4. Push-up with an error:

In this picture, we see insufficient lowering of the body down, the elbows are barely bent. It is better to do 5 quality push-ups than 15-20 low-quality ones where the arms do not form a right angle.

Thanks to the youtube channel for the visual gifs Lais DeLeon.

Push-ups: benefits, harms and contraindications

Like any other exercise, push-ups have a number of advantages and disadvantages, as well as contraindications for execution. This is great strength exercises for muscle development, but if done incorrectly or with weak joints, it can have adverse health effects .

Benefits of doing push-ups:

1. Push-ups are the best exercise for strengthening chest muscles with your own body weight. If you want to work on your pectoral muscles, then push-ups should definitely be included in your training plan.

2. The push-up is a multi-purpose exercise that works right away. several muscle groups . In addition to the chest, you will strengthen the muscles of the triceps, shoulders and core. Push-ups also work your back, legs, and glutes, providing a complete body workout.

3. To perform push-ups, you will not need additional equipment. Also, you can do this exercise both at home and on the street. Are you on vacation? Don't have access to the gym? No problem, push-ups can be done anywhere you find a small square of space.

4. Push-ups Help Strengthen muscle corset . Not only will this get you closer to a 6-pack abs, it will also help prevent back pain and improve your posture.

5. Push-ups from the floor - very variation exercise. A wide stance engages the shoulder muscles, while a narrow stance engages the triceps. You can train very well upper part body using only its own weight.

6. The ability to do push-ups correctly will come in handy not only in strength training, but also in yoga, Pilates, callanetics, plyometric programs. Push-ups are one of main exercises with your own body weight.

7. Push-ups develop muscle strength and elasticity shoulders. Subject to the correct technique, this is the prevention of injuries of the shoulder joints, which are most vulnerable to those involved.

8. Large quantity modifications (From the easiest to the hardest) makes push-ups a versatile exercise that is suitable for both beginners and advanced. This means you will always have a productive workout, regardless of strength or experience level.

Harm of push-ups and contraindications for classes

Despite the many benefits and benefits of push-ups for body development and improving strength training, push-ups can cause harm to your body. During push-ups, the joints of the shoulders, elbows, and wrists are included in the work, so if you have a history of injuries or joint problems, then push-ups should not be performed. Injury to the joints while doing push-ups is not uncommon, especially if you do not follow the correct technique.

Contraindications for doing push-ups:

• Arthrosis, arthritis and other joint problems
• Shoulder, arm, wrist injuries
• Problems with the spine
• Lumbar lordosis
• Big extra weight

Be sure to follow the correct technique when doing push-ups. Recommended always stretch your hands, elbows and shoulders before doing push-ups, performing circular movements with hands in one direction and the other.

10 push-up features you need to know about

1. The closer you put your hands while doing push-ups, the more the triceps work. The farther you place, the more shoulders are included in the work.

2. If you want to make push-ups easier, then rest your hands on the bench or kneel.

3. If you want the opposite, make pushups harder, then place your feet on a bench or other elevated position. Moreover, the higher the legs are, the more difficult it will be to do push-ups.

4. To increase the amplitude and increase the effectiveness of push-ups, you can perform them on special racks: push-up pads. In this case, the body will sink lower, and the muscles will work even harder.

5. Push-ups not only allow you to thoroughly pump the muscles of the chest, shoulders and triceps, but also significantly reduce the risk of wrist injuries.

6. If you do not have special stops, then you can do push-ups on dumbbells, this will also help reduce the load on the hands.

7. Before push-ups, try to do gymnastics for the joints of the shoulders, elbows and hands (circular movements of the shoulders, arms and hands).

8. If you have weak wrists, use elastic bandages They will reduce stress on the joints. This is especially true if you plan to do plyometric push-ups (which will be discussed below).

9. To increase muscle mass, try to perform push-ups with a small number of repetitions, using complex modifications or additional weight. But for weight loss, the development of endurance and the development of functional training, you can move towards increasing the number of repetitions.

10. In the standard description of exercises it is allowed make some adjustments , which are due to different anatomical structures and flexibility. Determine the position of the palms that will ensure comfortable push-ups.

How to learn to do push-ups from scratch: a ready-made plan

It's okay if you've never done push-ups before or had a long break from fitness and lost this skill. Everyone can learn to push up from the floor, regardless of gender and age! Of course, you will need regular practice, but push-ups are not as difficult to learn as, for example, pull-ups.

The most important thing to remember if you want to learn how to push up from the floor efficiently and effectively: you must always follow correct execution technique from the very first repetition of the exercise. Even if you start with simple variations of the exercise, remember the correct form and technique.

In order to start pushing up from the floor from scratch, we offer you a step-by-step program for beginners. Thanks to this scheme, everyone can learn push-ups from the floor!

Ready-made scheme, how to learn to do push-ups for beginners

In order to learn how to push up from the floor, you will need to master 3 step push ups . You need to do it daily, you need to perform 3-4 approaches for the maximum number of repetitions in each approach. Perhaps the first attempts will not allow you to wring out more than 5-10 times, but every day you will progress.

If you feel that by the end of the week you have not made the desired progress, then continue with the same modification of push-ups for another week. It is better to move to the next level of difficulty after you can push up 30-40 times without interruption. Don't forget about correct technique doing push-ups!

Week 1: Wall push-ups

Wall push-ups are an exercise that everyone can do. These vertical push-ups are a great introductory exercise that will help you further master push-ups from the floor.

Week 2: Knee push-ups

The next level is push-ups from the knees. Please note that even with push-ups from the knees, the body should maintain a straight line, the pelvis should not go up.

Week 3: Bench push-ups

After you have mastered push-ups from the knees, you can move on to push-ups from the bench. Attention, there is a nuance here. The higher the bench, the easier it will be for you to do push-ups. Therefore, you can change the height of the surface, thereby slowly preparing yourself for push-ups from the floor.

Week 4: Push-ups from the floor

After three weeks of regular push-ups, your body will be ready for floor push-ups. Remember that it is better to do fewer repetitions, but with full amplitude (elbows should be bent 90 degrees).

How many times do you need to do push-ups: ready-made push-up schemes

We emphasize once again that you should never chase quantity, neglecting quality. In addition, it is not always necessary to strive for an increase in the number of repetitions. How many times you need to do push-ups depends on your goals.

So there are several possible situations:

1. If you want pump up and increase muscle mass in volumes, then move towards increasing weight and complexity. For example, use barbell discs or raise your legs on a bench. Training scheme: 10-12 reps for 3-4 sets.

2. If you want lose weight and get relief, then move towards increasing the number of repetitions. Do 15-25 reps for 5 sets. You can increase the total number of push-ups weekly or move on to more complex modifications.

3. If you want develop endurance and functional strength, then also move towards increasing the number of repetitions and choose more complex modifications of push-ups on the floor, including plyometric ones.

An example of a ready-made push-up scheme for increasing endurance and losing weight:

In this article, we have collected the best and most popular types of push-ups that exist today. Push-ups are considered one of the top and most popular exercises, and for good reason. This is one of the best complex exercises. Push-ups work just about every muscle in the upper body, from the chest, back, triceps, shoulders, and biceps to every muscle group in the core, quads, and even the glutes.

The exercise is aimed at developing strength, a sense of balance, increases testosterone levels, which means an increase in muscle potential and a decrease in the risk of osteoporosis.

Many women may be intimidated by the mention of testosterone and the rapid increase in muscle mass., but you should not worry, as this will be a natural and gradual increase in its level, which will not cause excessive and uncontrolled muscle growth.

Although push-ups may seem like a purely male exercise at first glance, there is no research to prove that women are not able to do push-ups as well as men. This implies the conclusion that there is no doubt when it comes to mastering the basics of this simple exercise.

So, what are the types of push-ups? With that said, let's take a look at the different types of push-ups that you can do to get to the full push-up.

30 push up variations from beginner to advanced

16 Different Types of Push Ups

These variations of the exercise are suitable for beginners and also for those who have recently suffered an injury.

10 most effective types of push-ups

But first, we will learn how to properly perform push-ups, and more specifically, we will consider the technique of performing the exercise.

Push-ups from the floor for fighters! Strengthening the striking surface of the hand

What does it mean to push right?

There are several specific rules regarding how to properly and effectively do push-ups. They must be taken into account when performing the exercise, regardless of what level of physical fitness you are at. The methods of push-ups from the floor are varied and interesting in their own way, but without the right technique you will not get far.

1. Don't let your body sag

A tired person will often start to lower their hips as they approach the floor, which means they release tension from the core muscles, making movement easier.

This so-called tool or trick to make your job easier leads to an excessive load on the back muscles and hip flexors, as a result, you develop less strength.

Instead, try to engage different core muscle groups throughout the movement.

2. Don't Spread Your Elbows Too Wide

There is a picture in front of your eyes - a chicken flaps its wings - don't do it. This creates additional stress on the shoulder joints.

Instead of spreading your elbows out to the sides or directing them directly towards your legs, find a neutral position for them, that is, somewhere in the middle.

3. Try to complete the exercise to the end

In other words, during each push-up, go as low as possible to the floor so that your shirt touches the ground.

4. Put your hands right

Very often people put their hands very high, somewhere in the line of the head, or too wide, which works out the wrong muscles at all. Hands should be slightly higher and wider than the shoulders, but no more.

Always remember this and let's start mastering and improving push-ups - one of the best exercises with your own weight, which you could only do.

Which types of push-ups are suitable for beginners, and which ones should be skipped by professionals? We have compiled a list of push-up variations that are suitable for both absolute beginners and sports gurus.

Important note: in this collection you will not find push-ups from the knees. It's only because this species push-ups will not lead you to a full push-up, since the muscles of the core and buttocks are worked out insignificantly with this kind of push-ups.

Types of push-ups from the floor and not only: top 10

This program is designed for 10 weeks, but you can change it for yourself. Each exercise should be performed in 3 sets of 10-15 repetitions. 2-3 times a week training is required before moving on to the next type of exercise.

1. Wall / table push-ups

This version of push-ups is the most suitable for beginners, as the vertical surface allows you to adjust the complexity of the exercise, develop strength and improve your physical form.

If you have mastered wall push-ups, then move on to table or chair push-ups, they are more difficult, since the angle of inclination is less.

• To push yourself off the wall, put your hands on the wall, put your feet as far back as you feel comfortable.
• Hands should be slightly below the shoulders. Lean against the wall and don't forget to tighten your core muscles as you do this.
• Push back against the wall and return to the starting position, repeat.
• After you complete the recommended number of sets and reps, move on to wall or chair push-ups and perform them in the same way.

2. Negative pushups

Doing just the bottom phase of a push-up can significantly increase your strength, which will help you get to the full push-up faster.

Research has shown that eccentric exercises that focus on contracting muscles during their lengthening or "lowering" phase can make you stronger during the concentric (pushing or contracting) phase.

• Get into a plank position with feet hip-width apart and hands in line with chest.
• Slowly lower yourself to the floor, tighten your core muscles, and keep your body straight throughout the movement.
• Push off the floor and return to the starting position. (you can focus on your knees if it's hard)

3. Traditional push-ups

When you start to get negative push-ups, then it's time to move on to the full push-up.

• Start in a plank position, feet hip-width apart, arms in line with your chest.
• Lower yourself until your chest touches the floor, then push back, keeping your core tensed and your body straight from head to toe.

Advanced Push Up Variations

Have you perfected your push-up technique and now you want something more? Complicated types of push-ups are up to you? Different types advanced floor push-ups will make you push yourself to the limit to the fullest, as they are entirely aimed at the development of explosive strength, speed and endurance.

4. Types of push-ups on a medicine ball

Medicine ball push-ups are great for hitting more more muscle bark responsible for stability. Studies have shown that compared to regular push-ups, push-ups on the ball engage the muscles of the triceps and chest to an even greater extent.

• Place your hands on the ball shoulder-width apart, feet hip-width apart, that is, the position as in the “plank”, only the body is slightly raised in front.
• Try to keep your balance and body straight, go down and touch the ball with your chest, then push off from it, while keeping your elbows near your sides.
• Repeat.

5. Triceps push-ups

Triceps push-ups are performed in the same technique as regular push-ups, only the arms need to be placed closer to the sides, which will allow you to work out the triceps. This type of push-up requires more stability from the core muscles.

• Start in a plank position with your hands closer than shoulder-width apart to each other.
• The body is straightened, the muscles of the core are tense, lower yourself until your chest touches the floor (do not spread your elbows to the sides!).

6. Diamond push-ups

Diamond push-ups are also great for working the triceps.

• Start in a plank position with your body straight, place your hands together in a diamond shape under your chest, fingers touching.
• Slowly lower yourself without spreading your elbows to the sides.
• Return to starting position and repeat.

7. Incline push-ups

When you do incline push-ups, you place your feet on inclined surface, on a bench or on a medicine ball, for example, to increase the depth of push-ups. As your strength grows, you can change the angle of the incline.

• Start in a plank position, but place your feet on a medicine ball or bench, which will increase the development of the core muscles.
• Lower your chest to the floor, remembering the correct push-up technique, then return to the starting position and repeat.

8. Push-ups with cotton

Clapping push-ups add explosive plyometric movement to the regular push-up, making this push-up method a great option for a total upper body workout.

• Start in a plank position and do a full push-up, but instead of just reaching up and straightening your arms, use all your upper body strength to push off the floor as hard as you can, clap your hands as your arms leave the ground.
• Regroup and gently lower yourself onto your hands, repeat.

9. Diving push-ups

The technique for performing this type of push-up may, at first glance, seem like a simple sequence of yoga poses, but, in fact, this is one of the most difficult and effective types push-ups, which aims to develop the muscles of the upper body and increase flexibility and balance.

• Start in the downward facing dog yoga pose, with your hands on the floor a little more than shoulder-width apart, buttocks as high as possible. Reminds me of a triangle.
• Keeping your legs straight, perform a smooth “dive” with your chest down almost to the floor. Then slowly begin to rise up, straighten your arms and arch your back. The hips are on the floor, the face is looking up.
• Now move in the opposite direction to return to the starting position and repeat again.

10. Push-ups on one arm

Without a doubt, this version of push-ups is the most difficult, since in order to maintain balance and do push-ups on one arm, you must have strong arms and core muscles.

• Start in a plank position with your feet slightly more than shoulder-width apart.
• Place one hand behind, tighten the muscles of the core while lowering the chest to the floor, keep the elbow of the working hand as close to the sides as possible.
• Push back and take the starting position. During the next approach, change hands.

Different types and ways of push-ups are great!

Whether you're a beginner or a seasoned pro doing one-arm push-ups like this type of push-up is about to go out of fashion, know that with every rep you're building a high-impact base for any other exercise you decide to do.

19 types of push-ups from the floor for beginners

Long live push-ups around the world!

Pushups- this is very effective exercise, which develops the muscles of the chest and the triceps muscle (triceps). Also, since this is a complex exercise that involves a huge number of muscle groups, it allows a person to maintain his body in a fairly good physical shape, if you practice physical activity regularly.

To date, there are a large number of types of push-ups that involve a load on completely different muscle groups. For example, if you put your hands wide, active participation in the work will take BREAST, but if you put your hands closer to each other, they will be involved in the work TRICEPS, and most of the load will fall on them.

In addition, there are other types of push-ups that can target the upper chest, shoulders, and other areas of the body. If you take this exercise seriously, you can bring your body into a fairly good physical shape.

Push-ups have always and everywhere been very popular, so you should consider this exercise in more detail. In this article, we will take a closer look at this exercise, which you can use to effectively compose your workouts and know what's what.

How many push-ups from the floor?

If the goal of training is to build muscle mass, you need to focus NOT on the number of repetitions, but on the technique of doing push-ups, as well as on power load. That is, if you first perform 20 repetitions, then 40, 60, the effect on muscle mass growth will be very small. The fact is that training with your own weight does not give the same results as training with iron, because the muscles get used to the loads very quickly. A high number of repetitions will only allow you to increase your endurance, but for hypertrophy muscle tissue this approach will not work.

To work on building muscle requires a completely different approach. If you want to build mass with push-ups, you need to increase the load with additional weights. It can be a briefcase filled to the brim with water bottles, you can put dumbbells in it, a sandbag, in general, anything to increase weight. Remember, for muscle growth, you need to tear them, to do this, you need to constantly increase the load. For training with your own body, they are mainly included in the work, and fast ones remain unaffected. That is why endurance increases.

Effective muscle work requires a maximum of 20 push-ups and 4 sets. It is much better to follow the execution technique, complicate the program, and not do more repetitions each time. You can complicate the task in every possible way, but if you have little experience, you can simply do push-ups according to the classical scheme. After you can perform 12-15 repetitions without problems, additional weight can be applied. As you gain experience, you can make the task more difficult with more complex movements, for example, try hiding one hand behind your back during a class and doing push-ups with one hand.

Push-ups from the floor - ANATOMY OF THE EXERCISE

Thirdly, such exercises will help keep the body in excellent shape. The muscles of people who do not exercise regularly become "clogged". Subsequently, such people need to make much more efforts so that their physical fitness and figure parameters remain at the proper level. But thanks to push-ups, the body will always be in good shape.

Discomfort in the body will be felt even by those people who do not visit the gym for at least a week. Push-ups will help to avoid discomfort in the absence of time for sports.

How NOT to do push-ups from Paul? (TOP 7 MOST COMMON MISTAKES)

At first glance, Push-ups from Paul are a fairly simple exercise that any novice athlete can figure out. However, there are many pitfalls that you need to be aware of in order to perform push-ups correctly and with maximum effect for you. Let's take a look at the most common beginner mistakes.

1. Push up from the floor using the full range of motion.
2. Don't spread your arms too wide away from your body, as shimming your arms can irritate your rotator cuff muscles or even injure your shoulder.
3. Never arch or lift your lower back. Keep your body in a straight position. There should be a clear line from your heels to the top of your head. This will help avoid injury and back pain.
4. Keep your upper back straight. Don't slouch or arch your back.
5. Do not bend your neck, do not look forward or up. Keep the cervical vertebrae in a straight position relative to the body.
6. Do not reduce the shoulder blades on a permanent basis. Your shoulder blades should have a free range of motion, contracting as you move down and contracting as you move up.
7. When moving up and down, the body must move in sync. In no case should you lift the top of the case first, then your lumbar, creating a bend in the latter.

Recall that the muscles receive the necessary load only when you feel them. So learning to "hear" each of your muscles is the main task for you. This is especially important in relation to the muscles of the chest and arms.

During the lesson, your actions must comply with the recommended technique. Control your back - it should be straight. Make sure that the buttocks do not rise high.

Performing exercises on outstretched arms. Let's get to the push-ups. Bend your elbows, lower your body down. The chest should not touch the floor, but at the same time it should be at a minimum distance from it. Watch your breath. When you go down - inhale, when you go up - exhale.

The position of the hands affects the distribution of weight, load. The outer part of the chest muscles and the deltoid muscles are included in the work if the arms are set wide. The close location contributes to the active participation of the internal elements of the pectoral muscles, triceps. The load changes along with the change in body position.

WORKING Program of Push-ups from the Floor (+ Training Schemes)

Do not forget that there are restrictions and rules that apply to the implementation of such exercises. There is no need to organize classes at once according to several schemes. This will reduce their usefulness. If you are engaged in order to get an impressive result, follow the actions, use one training program. If it does not give the desired result, change the program.

If you want to avoid muscle relaxation, reinforce push-ups with other exercises. It is not necessary to perform the complex daily. Muscles are restored within almost three days, and their active growth is observed just in the breaks for rest.

Many methods have been proposed today. Beginners need to choose a gentle, but at the same time effective program. Such, for example, can be called a technique that provides solid muscle mass in six weeks. Such a schedule provides for a gradual increase in the number of exercises, starting from the fourth week of classes. When doing exercises, you also perform lowering-raising in larger quantities with each approach.

It is necessary to consider such a question as types of push-ups from the floor with special attention. All of them are divided into groups of different complexity. However, remember that an exercise with a huge load may be ineffective. Tangible complexity types of activities are suitable only for "seasoned" athletes.

The easiest types of exercises with lowering, raising the body are push-ups from the knees, head up, etc. More difficult are push-ups with arms wide, head down, medium grip, with narrow setting palms. The “winners” in terms of load in this line are push-ups with a jump or on one arm.

Whatever scheme you do push-ups, remember - “you can’t jump above your head.” It is better to load the muscles gradually, without skipping classes.

Now about how to do it. There is a rumor among athletes that push-ups must be performed not only in the gym, but also at home. Such a scheme would supposedly simplify the “basic training”. Approach such an implementation in a balanced and responsible manner. Let's say now you pump the pectoral muscles one day a week. To this lesson, for starters, you can add only one workout at home. Follow your feelings. If you feel that after such a load you can handle it, start doing the exercise gradually on other days of the week. For a maximum of four weeks, you can train in this mode. After this period, it is best to return to one lesson in gym and one complex at home.

That's very good program on the mass using push-ups (it must be used if you do not visit the gym):

A week	Number of repetitions and approaches (recommendations)
1	Daily perform 3 sets of 10-20 reps with a regular stop of the arms (slightly wider than the shoulders) and 3 sets of 10-20 reps with narrow ones. The number of push-ups depends on the physical fitness of the athlete. You can do the exercise 2 times a day. You need to perform the exercise slowly and smoothly.
2	Daily performance of 3-4 sets of 12-15 reps with a normal stance and 3-4 sets of 12-15 reps with a narrow stance. It is necessary to push up with the use of additional weighting agents. For example, put in a briefcase first 5 kg of additional weight, then every week increase the weight by 5 kg.
3	Everything is the same, only the additional weight will already be not 5, but 10 kg.
4	+ 5 kilograms of additional weight to the total. That is already 15 kg.
Additional advice	To make push-ups even more effective, you should use not only different angles of inclination, the width of the arms, but also additional equipment in the form.

Remember, as mentioned earlier, you should not be limited to one exercise, you should perform a whole complex for various muscle groups. However, you get the point. Gradually start with the smallest and gradually increase the load, as was actually shown in the program for a mass a little higher. Also, if you want to increase the number of repetitions, up to 100-200 push-ups at a time, I advise you to familiarize yourself with a really working one.

Types of push-ups from the floor

As mentioned earlier, there are a large number of types of push-ups that load one or another muscle group. Let's look at the most popular variations, the technique of which must be followed when performing them.

Each type of exercise is designed for athletes of a certain level of training. That is, the classic version, which we discussed above, is intended for both beginners and advanced athletes. However, there are such variations that are suitable for a certain level of training, in fact, we will now analyze this and much more.

The first option that should be paid attention after the classic one is push-ups with a narrow setting of hands. This variation is intended for more experienced athletes. If you can easily complete 12-15 repetitions, you can no doubt fit this type of push-up into yours.

This variation is the antagonist, that is, the opposite of the bench press. narrow grip. Push-ups themselves are analogous to barbell presses, with the only difference being that instead of the bar you press your own weight.

Exercise technique:

1. Take a starting position. Lie on the floor with your stomach down, rise, straightening your arms. The torso and legs should, as it were, create one straight line. Do not bend the spine, do not lift the buttocks up. Place your hands so that thumbs could touch each other. However, you can not put your hands too narrow to include the triceps in the load, it is enough to place them approximately shoulder-width apart. The most important thing is the elbows, they cannot be spread apart during execution, they must be pressed to the body.
2. Once you're done, slowly lower yourself down as you inhale, and as you exhale, rise to the starting position. The body should always be straight, you can not do any bends, deflections, raise the buttocks, and so on.

This type of exercise involves the involvement of additional equipment in the form of a stable bench. If you train at home, you can use a chair, but you need to fix it with something so that at the time of doing push-ups, the chair does not “leave” forward and the person is not injured.

This is a light enough option that both men and women can use. The main advantage of this variety is that during the lifting of the body to the peak point, the load "falls" on the lower part of the pectoral muscles.

Exercise technique:

1. The technique for performing the exercise is quite simple and does not require any additional knowledge regarding this exercise. Everything is exactly identical to the classic push-ups from the floor. Hands slightly wider than shoulder width, back straight. Lean your hands on the bench, keeping your back in a stationary position, start push-ups.
2. While lowering, we take a deep breath, while lifting, we exhale. Remember, you need to not just move up and down, you need to feel your muscles. It will be very useful to perform this variation on the horizontal bars, since there you can grab the pipe and, with the help of a concentrated grip, increase the tension in the target muscles. Grip strength plays a very important role in any exercise.

The level of difficulty when using this variation increases, since the load falls on the upper chest, and you perform the exercise at a significant slope, which actually affects the increase in load. Also, the movements become more difficult, since most of the body weight falls on the hands.

Just like in the previous exercise, this variation must be performed with the same technique as the classic version, with the only difference being that you use a bench to complicate the work.

Exercise technique:

1. Place a bench behind you, put your feet on the bench and rest your hands on the floor. The width of the arms is slightly more than the width of the shoulders. The hands themselves need to be set a little further than shoulder level, that is, a little forward.
2. Take a deep breath and lower yourself until your chest almost touches the floor, then return to the starting position.

This option is great for beginners. If a person has no experience, and he cannot do 1-3 push-ups, you should start with the easiest, namely push-ups from your knees.

Exercise technique:

1. Take an emphasis lying down, lean your knees on the floor. It will be very convenient to cross your legs so that they do not hang out and do not interfere with you while you work. Hands slightly wider than shoulder width.
2. On a deep breath, lower yourself down, on an exhalation, rise to the starting position.

The level of difficulty of push-ups using one hand is very high, so this type should only be performed by advanced athletes who have been practicing for more than a year.

What can I say about this variation. It perfectly develops the strength of the athlete's shoulder girdle. Also, in addition to the shoulders, triceps and pectoral muscles are actively involved in the movement.

Exercise technique:

1. The starting position is almost no different from the classic version, except that the width of the legs. In this variation, the feet need to be set much wider to provide support during push-ups. Take the starting position, put your feet wide (as shown in the picture). Shift the weight of your upper body onto one arm and tuck the other behind your back. When you can easily maintain balance, you can start push-ups.
2. If you are trying to do the exercise for the first time, it is possible that at first you will not succeed completely, lower and rise, thereby making a movement in full amplitude. In order to perfectly curb this type of push-ups, you do not need to perform the exercise in full amplitude at the beginning. Go no deeper than 10-15 centimeters, after which every week go down lower and lower.

This type is quite difficult to perform and requires some experience, for this beginners it is best to perform classic push-ups.

The advantage of this subspecies is that by spreading your arms wider than usual, you thereby remove most of the load from the triceps and transfer it to the pectoral muscles. In this version, the chest muscles are better stretched.

Exercise technique:

1. As in most of the options that we examined in this article, the starting position in this option is practically no different from the original. The only thing you need to do is spread your arms wider and turn your hands outward, that is, so that they look in different directions, at an angle of about 45 degrees.
I want to share with all like-minded people.

Push-ups are one of the most common exercises because they are quite effective and do not require any additional equipment. In addition, the execution technique is quite simple and does not require long learning with a trainer. Nevertheless, there are a lot of nuances in push-ups that will expand the functionality and make them more effective. After all, if you know how to do push-ups from the floor correctly, you can achieve good results in building the muscles of the body, while not spending money on an expensive gym membership. Moreover, not everyone has the time and opportunity to go there.

Push-up technique and its features

Probably each of us has done this at least once in our lives. Therefore, almost everyone knows from the floor. However, there are a number of special techniques worth learning to expand your arsenal of exercises. This will allow you to influence the muscles of the shoulder girdle as comprehensively as possible. So, to do a proper push-up from the floor, take the appropriate starting position. To do this, you need to do the following:

• Move to a horizontal position and rest your straight arms on the floor.
• The whole body should form a straight line.
• Do not lower or, conversely, raise your head, as this is fraught with stretching of the neck muscles or injury of the cervical vertebrae.
• Tighten your buttocks, leg muscles, and abdominals to stabilize your torso as much as possible.
• Bend your arms and lower yourself down. In the lower position, you need to touch the floor with your chest. If you can’t do this yet, use simplified push-ups, which will be discussed later.
• When you rise up, do not fully extend your elbows. Firstly, it will help you maintain tension in the pectoral muscles, thereby accelerating their development. Secondly, the full extension of the elbows in this position can cause injury to the elbow joints.

Properly performing push-ups from the floor is guaranteed to help you develop muscle groups such as:

• Triceps. Their function is to extend the arm, respectively, they tense up in any movement that extends the arm.
• Pectoral muscles. Their function is to bring the arm, which is perpendicular to the spinal column, to the body. Therefore, any exercise that imitates this movement serves to develop this muscle group.
• Deltoid muscles, namely their anterior bundle. This part of the shoulder muscle is responsible for raising the arm in front of you. Therefore, any movement in which the hands are in front of the body develops it.

Proper breathing when pushing up from the floor

So, you already know how to do push-ups from the floor. But that is not all. The correct technique of push-ups from the floor implies not only their implementation, but also proper breathing, which is important, especially for the development of the heart muscle, because improper breathing can negatively affect it. Proper breathing when pushing up from the floor, it looks like this: going down, take a deep breath, and the stomach should puff up a little. It is necessary to exhale on the most difficult upper section of the lift. Slow exhalation is also allowed throughout the entire lifting of the body. Remember - holding your breath during the exercise is strictly prohibited! This can lead to excessive pressure and, as a result, cause a persistent increase in blood pressure. And in severe cases, damage to the vessels of the brain can even develop. If you make such a mistake systematically, over time, hypertension may occur.

Types of push-ups

To date, there is a great variety of different each of which pursues a specific goal. Yes, people who practice martial arts, the so-called "explosive" push-ups are best suited. If your goal is to build muscle mass, it is best to use additional weights and work in the 8-12 rep mode. If you still don’t know how to do proper push-ups from the floor, and have never practiced this exercise, you should start with push-ups for beginners. To date, the most common types of push-ups are:

• Classic.
• From the wall and from the knees.
• For triceps muscles.
• For pectoral muscles.
• On fists or fingertips.
• On one hand.
• Explosive.
• Circular.
• With steps.
• Different names.
• Head down.
• On supports.
• With weights

Of course, there are a huge number of different push-ups, but the most common ones have been listed here.

Push-ups for beginners

If you have never tried push-ups and do not know how to do push-ups from the floor, or have tried, but nothing comes out, you need to use the so-called push-ups for beginners. If your arms and chest are very weak, you should start pushing up not from the floor, but from the wall. It is done like this: you stand near the wall at a slight angle and start pushing up. Once you master this exercise and can do it 20-30 times, you can increase the angle of inclination. Gradually, your muscles will get stronger, and you will be able to push up from the floor. It is advisable to start and then switch to full-fledged classic push-ups. To learn how to push up from your knees, take the starting position as in the classic push-ups, and then kneel. As soon as you can perform 20-30 repetitions in this way, feel free to switch to the classic exercise - you are completely ready for it.

Usually girls complain about weakness and breasts, so it will be especially useful for them to follow this scheme for the development of these muscle groups. After you can confidently work out 3-4 sets in the classic version, you can use a variety of complicated types of push-ups from the floor.

Complicated push-ups

As mentioned earlier, once you learn how to perform the correct push-ups from the floor in a classic style in a sufficient number of repetitions, you can try to complicate this exercise to increase its effectiveness. Different types of compound exercises can serve a specific purpose or just add variety to your routine. training process. In any case, this will help you influence different parts of the muscles so that they develop as harmoniously as possible.

Martial arts push ups

If you are a martial arts fan and are serious about transforming your body into the ultimate fighting machine yourself, you need to modify the classic push-ups a bit to adapt them to your goals. For a martial artist, muscle mass is not very important. Much more important things for a fighter are parameters such as endurance, strength and speed of impact. All these qualities will more than help develop simple push-ups. You just need to do everything right. You ask: what is the right way? Push-ups from the floor must be done in large numbers - and endurance will definitely increase.

With the force and speed of impact, things are somewhat more complicated. But here, too, there is one modification that will help you in developing these characteristics. These are explosive, or jump, push-ups. To perform this exercise, take the same starting position as for classic push-ups from the floor. Slowly lower yourself down, and then push off the floor with a powerful and sharp movement so that the body flies up. After the body under the influence of gravity goes down, get down on your hands and do the next repetition again. Particularly strong athletes further complicate this type of push-up. During the flight phase, they use handclaps and other similar tricks. Also, a serious effect is produced by jumping on an elevation in this way, for example, on two step platforms or pancakes from a barbell. Nothing limits you here, except for your imagination. Jumping push-ups are guaranteed to increase your and your punching speed. Don't forget to do push-ups too. They can significantly strengthen your fists and make them less sensitive to blows.

Push-ups to build muscle mass

If you want to increase the volume of the muscles of the shoulder girdle, classic push-ups will not help you with this, since they are quite simple. It doesn’t cost anything for a trained person to do 50 repetitions in 3-4 sets. But such a number of repetitions, as you know, only increases strength endurance. In order to increase muscle mass, you need to do 10-12 push-ups so that you can’t do a single repetition again. This is achieved by using additional weights. The size of the weight depends entirely on your preparedness. The main thing is that you can do no more than 12 repetitions. As weights, you can use pancakes from the barbell. If you don't have them, use whatever heavy objects you can put on your back. An interesting solution can be a backpack with some heavy things. Also, as an option, you can use a partner who will put pressure on you with his weight.

After performing push-ups with weights, you can perform the same exercise, but on supports. Any object can serve as supports, for example, two stools or stacks of books. Push-ups on the supports will allow you to stretch the pectoral muscles a little more, and as you know, they are most actively involved in work when they are initially in the most stretched position. This type of push-ups will help you qualitatively “hammer” the pectoral muscles and ensure their growth.

Often in athletes, the lagging part of the pectoral muscles is their upper segment. To focus on it, it is recommended to use push-ups with legs on a support in your workouts. In this case, the legs are above the head, and the maximum load falls precisely on the upper part of the pectoral muscles.

Push-ups for the development of different muscle groups

As already mentioned, during push-ups, three muscle groups are actively working - triceps, pectoral and front deltas. But you can put special emphasis on any of these muscle groups. To do this, you simply need to slightly modify the classic exercise. Proper push-ups from the floor of one kind or another with a guarantee will allow you to tighten the lagging muscle group.

Push-ups for triceps

Triceps performs the function of extending the arm in the elbow joint, which means that you need to maximize this particular part of the push-ups. For this in starting position you need to place your hands narrower than shoulder width. When you lower yourself, try to press your elbows to your sides as much as possible and make sure that they do not move apart. After doing a few repetitions in the correct technique, you will immediately feel the work of the triceps, and this is exactly what was needed. You can make triceps push-ups a little more difficult if you put your hands as close as possible so that your palms touch each other. It is extremely difficult to rise from this position, but the effect is immediate - your triceps will burn with fire.

Push-ups for chest muscles

The pectoral muscles, as we have already said, bring the arm to the body. So, logically, the correct push-ups from the floor for the pectoral muscles will look like this: in the starting position for classic push-ups, change the position of the hands. You want them to be wider than shoulder width and at the same time perpendicular to the body. In this case, the breast will receive maximum stimulation. To further complicate the exercises, you can spread your palms to the side, which will further complicate the work of the pectoral muscles. Not bad they are also developed by push-ups on supports, and an exercise in which the legs are above the head. We have already written about them before.

Sample training program

In order to develop all the muscles in your body as harmoniously as possible, push-ups must be combined with other exercises, such as pull-ups for the back muscles, squats for the legs and twists for the press. Only then will you be able to develop in the right direction.

It will be optimal to do about 3-4 times a week. More often it is not worth it, because the muscles will not have time to recover. It is worth adhering to the technique and performing only the correct push-ups from the floor. Do not do approaches too often, between them take a sufficient break. If you can easily perform 20-30 repetitions in the classic style, you can advise such a training scheme.

The program will allow you to significantly increase your and increase the number of push-ups performed. After you complete this program, you will be able to surprise your friends and acquaintances by doing 100-200 push-ups in a row. If you have set other goals for yourself, you can create a program for yourself using the recommendations that were given earlier.

So, in each workout, you have to perform 5 sets of push-ups. Rest 30-45 seconds between sets. In the first week, start with 20 reps per set and gradually lower the number of repetitions to 10. After that, weekly increase the number of repetitions by 5. If in any of the weeks you did not manage to complete the planned number of repetitions, do not despair. Just increase the number of repetitions next week. As a result, after 3-4 months, you can easily complete 100 push-ups. After that, you can try to complicate this exercise. Experiment, try different variants, combine different types of training - and your body will respond with muscle development and good health.