Various types of push-ups from the floor. Different types of push-ups and their effect on muscles. What muscles work during push-ups

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 other muscle groups, for example, the 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. Max works outer part pectoral muscles, 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.

Many people want to have a strong physical shape and look beautiful and athletic. But not everyone has the opportunity to visit Gym or organize a sports corner at home. In this case, a great exercise will help - push-ups from the floor. It can be done without any additional equipment and sports equipment. To keep yourself in shape, desire and a well-designed training program are enough. This exercise is universal: men, women, children, the elderly can perform it. In this article, you will learn which muscles swing thanks to push-ups.

What are the benefits of push ups?

Push-ups from the floor affect various muscle groups. Exercise affects the development of strength indicators and an increase muscle mass. There are several dozen varieties of push-ups from the floor, each of which is aimed at working out a specific muscle group. For example, if you do push-ups with your arms wide apart (wide grip), then the main load will fall on the pectoral muscles. If you do push-ups with enough narrow grip, then the triceps will be worked out the most. More details about the varieties and their execution technique will be written below.

The essence of the exercise is that you take a strictly horizontal position parallel to the floor face down. Next, you need to lower and raise your body using the flexion and extension movements of the arms. In the classic version, this exercise is performed without the use of additional weights. Weighted push-ups are practiced only by experienced athletes.

The main benefit of the exercise is an increase in the muscle mass of certain muscle groups, as well as giving them a relief shape. Exercise helps increase strength and endurance. With regular push-ups from the floor, the body normalizes metabolism, which has a positive effect on the general condition of a person and his well-being.

It is also worth noting that after the age of 30, the human body begins to lose muscle mass: in a year, about 2% of muscle mass is replaced by fat. Performing the exercise will stop the loss of muscle mass, develop muscles, improve heart function and reduce the risk of cardiovascular disease. In addition, push-ups from the floor help improve posture.

What muscles are involved and swing when doing push-ups?

This exercise has a complex effect on the body. What muscles are pumped? The following muscle groups are simultaneously involved:

• the upper and lower parts of the muscles of the chest group are well worked out;
• triceps of both hands are involved;
• anterior and middle bundle of deltoids shoulder muscles left belt;
• the serratus anterior muscle of the body is being worked out;
• top, bottom and lateral muscles abdominal press;

Let's look at each muscle group in more detail.

pectoral muscles

When performing various types of push-ups, the pectoral muscles are the most frequently involved. When lifting and lowering the body, it is the pectoralis major muscle that takes the main load. In the daily life of an average person, the pectoral muscles practically do not receive any load, therefore they atrophy very quickly. Push-ups from the floor will help activate the pectoral muscles and increase them in size.

Triceps

The triceps is responsible for extending the arms. It is the second most important muscle that is involved in doing push-ups from the floor. Depending on the width of the grip during the exercise, the load on the triceps will change. The narrower the grip, the greater the load.

Deltoid muscles of the shoulder

The deltoid muscles consist of three bundles (posterior, anterior and middle). When doing push-ups from the floor, part of the load goes to the anterior and middle bundle of the deltoid muscles of the shoulder. Deltas help the pectoral muscles lift the body during push-ups.

Serratus anterior

When doing push-ups, this subtle, but very important muscle of the human body, which is located in the back of the sternum, works and strengthens.

Abdominal muscles

The press consists of several muscles that are involved in the exercise. It is the press that helps to keep the body in an even position when doing push-ups, so it is able to give the press a certain relief.

Neck

When doing push-ups from the floor, your head should be straight, your gaze is directed strictly to the floor. Thanks to this, the muscles of the neck are also involved in the work.

Rest muscle groups(biceps and back muscles) are minimally involved in push-ups.

The main types of push-ups from the floor. Execution technique

There are many varieties of push-ups from the floor, each of which is aimed at working out a specific muscle group. Let's look at the most basic options.

The classic version of push-ups is taught at school in physical education classes. The execution technique is quite simple:

1. First, the emphasis is lying down with support on the palms and socks.
2. Legs and back are one straight line.
3. The palms are slightly wider than the shoulders. The fingers are not wide apart and point forward.
4. Feet together or hip-width apart.
5. As you inhale, slowly bring your chest to the floor, bending your elbows. Don't push them too far apart.
6. Exhale as you return to initial position.

Wide grip

The execution technique is similar to the previous one with some exceptions:

1. Hands should be placed at a distance equal to approximately two shoulder widths.
2. Elbows should be directed to the sides.
3. The palms can be gathered into a fist or push-ups on open palms, as in the classic version.
4. Feet are shoulder-width apart or slightly narrower.
5. When lowering the body, it is necessary to follow the elbows: they should always look to the sides.
6. Your back, neck and head should form one straight line.

If you bend or stick out your buttocks, then the effectiveness of the exercise will decrease significantly. A wide grip allows you to pump the pectoral and deltoid muscles as much as possible.

This type of push-up is aimed at maximizing the pectoralis major muscle. The execution technique is the same as in the case of a wide grip, only the legs must be placed on a hill. For beginners, a stand of 30–35 centimeters will suffice. Professionals can do push-ups with a stand of 60 centimeters. The higher the stand, the greater the load on the pectoral muscles. You can experiment with the width of the grip. The wider the grip, the greater the load.

The effectiveness of the exercise will depend on the correct position of the hands.

1. Hands should be placed strictly at shoulder level.
2. Elbow joints should be directed backwards.
3. Legs together.
4. When lowering the body, the elbows do not diverge to the sides, but back along the body.
5. The body must be strictly parallel to the floor.
6. You can do push-ups both on the palms and on the fists.

narrow grip

A narrow grip contributes to a good study of the triceps and the anterior bundle of the deltoid muscles.

1. The palms are located next to each other and directed slightly inward.
2. Feet are shoulder-width apart or together.
3. When lowering the body, the arms bend along the body, and do not diverge to the sides.

It is quite difficult to do push-ups on one hand; you should switch to this version of the exercise only if classic push-ups do not give enough load.

1. Keep your feet wide apart to maintain balance.
2. The supporting arm is located on the line of the shoulders, and the other arm is slightly bent and brought behind the back.
3. When the descent phase occurs, the elbow flexes to the side.
4. You can do push-ups, alternately changing your hand after each lowering, or perform several repetitions on one hand and then change the supporting hand.

Video: 19 types of push-ups from the floor for beginners

Lightweight push-ups

For beginners with underdeveloped muscles, especially women and older people, it can be difficult to perform classic push-ups, not to mention complicated options. For them, lightweight push-up options were developed.

The execution technique is similar to the classic version, only the legs do not rest on the socks, but on the knees. The feet must be crossed and raised off the floor. The work load on the main muscle groups in this position is significantly reduced.

Do Wall Pushups Build Muscles?

This exercise will strengthen the muscles and prepare them for classic push-ups.

Technique:

1. It is necessary to stand exactly in front of the wall at a distance of about one step from it.
2. We take emphasis from the wall.
3. The distance between the crayfish should be slightly wider than shoulder level.
4. We tear off the heels from the floor and perform push-ups.
5. When performing the exercise, you need to monitor the evenness of your body.

What do the complicated push-up options affect?

This type of exercise helps not only to work out the muscles, but also to increase agility and overall strength indicators.

1. The legs are located slightly narrower than the width of the shoulders, and the arms are approximately 2 times wider.
2. We lower the body and push it up with a powerful push.
3. We tear off our palms from the floor and make a clap.
4. The return landing should be soft.
5. Hands should work rhythmically and energetically.

Push-ups with weight are aimed at increasing muscle mass and strength indicators of the pectoral muscles and triceps. Additional weight allows you to work out muscle groups quite deeply. As weighting agents for exercise, you can use special sports vests with weights or ordinary backpacks with weights. The execution technique is exactly the same as with classic push-ups. It is necessary to start training with small weights (2-3 kilograms), gradually increasing the load. Below you will find an explanatory video.

Video: The main types of push-ups

Beginner push-up training program

A training program for a beginner might look like this:

First training week:

• we do a warm-up;
• the first training approach - no more than 8 push-ups;
• the second training approach - no more than 6 push-ups;
• third training approach - 5 push-ups;
• fourth approach - 5 push-ups;
• if there is still strength, then you can perform 2-3 sets of 5 repetitions;
• Rest between each set should be 1-2 minutes.

Second training week:

• we do a warm-up;
• four sets of 8 push-ups with breaks of 1-2 minutes between sets.

Third training week:

• we do a warm-up;
• four approaches for the maximum number of repetitions; rest between sets no more than 1 minute.

You can make up the following training weeks on your own, gradually increasing the number of push-ups in each approach.

Tips for doing push ups. What muscles work

1. When performing push-ups in the elbow and shoulder joints, there should be no discomfort. The joints should not twist, for this, choose the most suitable arrangement of the palms for you.
2. Push-ups require a certain flexibility, so it is recommended to develop it in parallel with the exercises.
3. To avoid injury to your wrists, perform a good warm-up before each session. In addition, you can use special bandages or sports wristbands.
4. If you plan to gain muscle mass and increase muscle size, then you should pay special attention to nutrition. Food should contain enough protein and vitamins.

Video: 3 most serious mistakes when doing push-ups

Push-ups from the floor are a good alternative to exercising in the gym with dumbbells and barbells. Just one exercise will allow you to keep fit and increase muscle mass at home. This exercise can be performed by absolutely everyone, regardless of the level of physical fitness, gender and age. Regularly performing push-ups from the floor can help you improve your health.

These are exercises that are one of the simplest, but extremely effective. You can perform them at any time and, importantly, you don’t have to visit for this, since you can work with your own weight. All types of push-ups from the floor affect different muscle groups.

In addition to the fact that they develop triceps, deltoid, shoulder and pectoral muscles, the muscles of the legs are also included in the work, and. grows moderately and strengthens, endurance gradually increases, and becomes more prominent. Further in the article we will analyze in detail the technique for performing the most popular and most effective types such.

From my knees

This is the basic and somewhat simplified view. It is used in their girls, as well as novice athletes. This is a very good alternative to the classic push-ups, but in a simpler form. Work includes triceps, anterior bundle of deltas, pectoralis major and serratus anterior.

To perform this type of exercise, you should:

• Get on your knees and do emphasis lying down. Hands should be slightly wider than shoulders and under top chest.
• Straighten and slowly lower down.
• Leaning on your knees and straightening up, you need to raise the body to its original position.
• Repeat the desired number of push-ups.

It is important, when performing such an exercise, to do movements under control and slowly. The work must be constantly felt. , and the pelvis throughout, while push-ups are performed, should be located on the same line. The shoulder blades cannot be reduced, they must be lowered and divorced.

Medium grip

Push-ups from the floor for the pectoral muscles with an average grip are very effective. Additionally, they also train triceps and deltas. Everything is static.

• You need to take an emphasis lying down. You can’t lift or lower your head down, it must be kept strictly along the line of the spine.
• The hands should be slightly wider than the shoulders.
• Slowly lower the body down, then, with a powerful effort, squeeze the body up.
• In the upper position, it is necessary to tighten the pectoral muscles at the expense of “one-two”, then again lower to the floor.

• It is necessary to take an emphasis lying down, while placing the brushes slightly wider than your shoulders and at chest level.
• On inspiration, the body weight must be moved to the first hand and, going down, move to the second.
• As you exhale, you should lift the body up, returning to its original position.
• Repeat the same steps but in the other direction.

head up

The level of difficulty of this type of push-ups is low. You will need a bench on which you can rest your hands. The distance between the brushes is a little wider. To prevent your feet from slipping, you can install a support for stability or lean against the wall. The back is straight, without deflections. even.

• When inhaling, you need to go down, the pelvis is held at the level of the spine, without rising or falling down.
• On exhalation - return to the starting position.

Thus, it will be possible to give a load to the lower part of the pectoral muscles, which will help novice athletes well.

Analyzing different types push-ups, it should be noted that performing such a head down is the most difficult and suitable for advanced ones. This exercise is performed upside down.

• It is necessary to perform an emphasis lying on straight arms, while one leg should lie on the other.
• On inspiration, lower the body down so that it is about 3-5 cm from the hands to the chest. At the same time, the elbows should be kept as close to the body as possible.
• On exhalation, by straightening both arms, the body must be raised to its original position.

By performing push-ups with cotton, you can use large, and triceps. Additionally, muscles will be involved that support the body in an even position, the entire shoulder girdle, as well as leg muscles receiving a static load.

• You need to take an emphasis lying down, resting your palms on the floor. Spread your arms shoulder-width apart, keep your back straight.
• While inhaling, you should lower the body down, bending your arms at the elbows.
• Then, with an explosive and powerful effort, you need to push yourself off the floor, pushing the body as high as possible. should be enough to have time to make a clap in front of you and not fall at the same time.
• After making a clap, you need to return to the starting position, resting your palms on the floor.

Important! You can complicate the training by making a clap behind the head, behind the back or on the chest. You can also tear off the floor in the process, not only hands, but also legs.

different names

The essence of opposite push-ups is that one arm will be located in a classic stance, that is, slightly wider than the shoulders, and the elbow is directed to the side, and the other in such a way, as with triceps push-ups, the palm is under the chest, and the elbow is directed back. With this type of push-ups, you can divide the load on the triceps and pectoral muscles. The position of the hands will need to be alternated.

• Take the starting position.
• The left hand should be taken to the side, and the right hand should be placed with the elbow back under the chest.
• While inhaling, you need to bend your left elbow, moving it to the side. Right hand to slide down the body.

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 whole body.

If you want to learn how to do push-ups, look for a ready-made scheme and correct technique push-ups? 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 of the shoulder girdle and the small stabilizing muscles of the shoulder. Also push-ups from the floor and from the knees develop strength and elasticity of the muscles of the shoulders, 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 a great strength training exercise for developing muscles, but if done incorrectly or with weak joints, it can have adverse health effects .

Benefits of doing push-ups:

1. Push-ups - best exercise to strengthen 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. The wide stance of the arms includes the work of the muscles of the shoulders, narrow setting arms - triceps. You can perfectly train your upper body using only your 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. Do not forget about the correct technique for 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 weight gain and difficulty. 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:

With this workout of 17 push-ups to failure, you can test your endurance and build your chest, triceps and shoulders.

Are your pecs, shoulders lagging behind, or maybe your triceps need a serious shake-up to make them grow?

Or perhaps you'd like to improve their shape and size while revving up your metabolism to the max while reducing your fat percentage to the single digits? Do you want to know what types of push-ups are for different muscle groups?

If you answered “yes” to any of these questions, then the program and methodology below may be just what you need.

The described training is difficult and will require you to the utmost physical strength, but in the end, every drop of sweat will be worth it.

Before the methodology high intensity training() came to the rescue of legions of desperate jocks who spent countless hours exercising at a slow pace and low intensity, and brought them the desired relief from fat while maintaining muscle mass, for many, the attempt to maintain this balance ended in metabolic collapse and disastrous results.

Now, by combining short ultra-intense sets with short periods of rest and/or active recovery over a span of 15-20 minutes, aspiring athletes can achieve phenomenal results in both muscle mass preservation and quick reset weight. And while cardio often plays a major role when it comes to losing fat, for many, it does not give the desired effect when it comes to quality muscle volume.

If you perform rapid series strength exercises on different muscle groups to failure one after another, interspersed with rest just enough to recover for the next approach, the muscles are forced to work with greater efficiency, more blood is supplied to the target muscle groups, and the metabolism receives the strongest impulse for overclocking. With a reasonable application of this approach, you will certainly achieve a leaner and more muscular body.

The following workout uses the principles of HIIT primarily to target the chest/shoulders/triceps.

Try it. Get used to it. Use wisely, and your chest will have no choice but to get stronger.

Video - types of push-ups and their functions

We have already considered the topic in detail, now it is time to use the correct technique for pumping muscles.

Training program

Types of push-ups	Approaches	repetitions
1. With cotton	1	To failure
	1	To failure
3. With weight transfer to one hand	1	To failure
4. On inclined surface reverse grip	1	To failure
5. Weighted	1	To failure
	1	To failure
7. Push-ups "Spiderman" (Spiderman)	1	To failure
8. On a negative slope	1	To failure
9. Cross lift	1	To failure
	1	To failure
11. With a pause	1	To failure
12. With a wave of the hand up	1	To failure
13. On fists	1	To failure
14. With a deflection in the lower back	1	To failure
15. On an incline with a wide grip	1	To failure
16. On one leg	1	To failure
17. Close grip	1	To failure

• Do different types of push-ups as one giant set with 45 seconds to 1.5 minutes rest between each exercise (depending on your skill and recovery speed).
• Each exercise should be performed for as many repetitions as you can (AMRAP). Twenty repetitions per set will mean that you have excellent endurance.
• This workout is designed for those who have at least a year of good training preparation.
• If you are not so experienced yet (or just starting), it is better to modify the workout for safety reasons. If you are a beginner, you should reduce the number of repetitions, remove some movements and / or increase the rest time between sets.
• Always start with a warm up.

1. Explosive push-ups with cotton

These types of movements help to develop explosive power in the arms, chest and shoulders, it concentrates on fast muscle fibers, the study of which will give you an impressive increase in volume.

In order to perform this movement, you need to add some elements to the regular push-up.

A plyometric (explosive) pushup means you need to accelerate in the eccentric phase (the negative phase of the movement, that is, when moving down). Don't pause at the bottom. Instead, move from the eccentric phase to the concentric phase as quickly as possible, that is, try to push the body up as quickly as possible in order to acquire at the end of the movement top speed and have time to make cotton with your hands. Instead of stopping at the end, speed up, get your hands off the ground, and clap. Land in the starting position and, while maintaining control, continue the exercise.

2. Push-ups with legs on a fitball

3. Push-ups with weight transfer to one hand

In this version of the push-up, one hand has to stabilize the body while you bring the other hand under the worker. Thus, you need to maintain balance and not let your shoulder twist.

To perform it, take a standard lying emphasis; do one rep, lift your hand off the ground and move it behind the opposite (reference), touch the ground and return to its place. Complete one rep and do the same for the other side. Continue until you reach the desired number of repetitions. The number of repetitions for this movement can be reduced due to its complexity.

4. Push-ups on an inclined surface with a reverse grip

This exercise is performed in a lying position, but the inside of the arm should look forward, this variation works out more muscle compared to normal. Together with the chest, the shoulders, arms, legs, muscles of the body and upper back are included in the work.

To perform it, grasp the crossbar, the body should be tilted at an angle of about 45 degrees to the surface, the socks rest against the floor. Grasp the reverse grip, slowly lower the body to the crossbar and push up.

5. Push-ups with weights

This is an advanced version of the regular push-up that has been around for a long time. Weighted push-ups engage the same muscles, but load them harder. With the addition of weight, this movement mimics the traditional bench press better than simple push-ups. In addition, since the weight must be kept in balance, more stabilizer muscles are used to perform this movement.

Take a standard lying position and have your partner place a barbell pancake on your back. Trying to maintain balance, perform a regular push-up.

6. Push-ups with a shift to the side

This movement, which requires more coordination and flexibility than simple push-ups, uses the external and inside pectoral muscles, and also loads the muscles of the body.

To perform, take the standard lying position, but put your hands a little closer to each other, and your legs are wider. Do a push up. Then spread your arms wider and bring your legs together. Do a second push up. Alternate until you complete the desired number of times.

7. Push-ups "Spiderman" ("Spiderman")

In addition to working the key push-up muscles, this movement also improves the flexibility and mobility of the pelvis, as well as promotes good posture and mobility of the whole body.

To do this, do a normal push-up from a standard prone position, but spread your elbows a little on the way down. When the body is lowered to the ground, pull the right knee to the right elbow, straighten and rise to the starting position lying down. Repeat for the other side. Change sides for the desired number of repetitions.

8. Push-ups on the surface with a negative slope (with feet against the wall)

Decline surface push-ups focus on the upper pecs to work this stubborn area. This movement can be difficult at first, but as you master it, you will appreciate how well it loads the upper body (since the legs are not involved in the work).

To perform, rest your feet against the wall, the body should be at an angle of 45 degrees to the ground. Lower your body until your forehead touches the floor. Push up.

9. Push-ups with cross lifting (arm / leg)

This movement is even more demanding on the stabilizing muscles of the core, as the arm and opposite leg lift off the ground at the same time. It must be performed slowly, with perfect plank technique.

To perform, do a regular push-up, but on the upward movement, stretch your left arm forward, while simultaneously stretching back and up your right leg. Lower your arms and leg to the starting position and repeat on the opposite side. Switch sides and complete the required number of repetitions.

10. Push-ups with a touch of the shoulder

This movement engages the muscles of your entire upper body while also forcing your core muscles to stabilize you at the top of each rep.

To perform, assume a standard push-up position, push up once, then hold your torso in a lying position with your arms fully extended. Stretch your hand across the body and touch the opposite shoulder; do the next repetition. Change sides the desired number of times.

11. Push-ups with a pause

By pausing at the bottom of a standard push-up, you thwart the spring reflex (the tendency for the muscles to return to a neutral state) that would otherwise help you on your way up.

To perform, do a standard push-up, but instead of immediately pushing your body up from the bottom point, hold down for two full seconds. Then explosively return to the starting position.

12. Push-ups with a wave of the arm up

This movement develops the rotational strength of the core muscles while working the pecs, shoulders and arms one side at a time.

To perform, start with the body lowered to the ground, as in a simple push-up. Explosively lift your body onto your outstretched arms, but instead of stopping, let one arm lift off the floor. Raise that arm toward the ceiling, turning your torso fully toward it. Keeping your entire body straight, roll onto the side of your foot as you rep. Repeat the same for the other side and perform the desired number of times, and preferably to failure.

13. Push-ups on fists

This movement is a great way to avoid the wrist crease that happens to some degree with all other push-up variations (instead of the base of the hands, the stress is on the fists).

To perform, take the standard position for push-ups, but rest on the floor not with open palms, but with fists. Push up in this position.

14. Push-ups with a deflection in the lower back

The backbend push-up (or Chaturanga Dandasana) requires more effort for combined body movements than other variations. In particular, with each repetition, you need to use the pelvis and the entire shoulder girdle. It also improves mobility. thoracic spine.

To perform, take a standard lying position, lower the body completely down so that the pelvis touches the floor, push up and transfer the body weight to the heels. Push your pelvis up as high as possible, extending your arms so that your chest is fully extended, hold this position for a second, then repeat.

15. Incline push-ups with a wide grip

This movement is a great way to engage all the large pectoral muscles with a focus on the lower part. In addition, due to the wide grip, more load is placed on the chest and less on the shoulders and triceps.

To perform, rest against the bar on the Smith machine so that the body is at a 45 degree angle, as wide as you can, remembering to control the movement of the body in all phases. Slowly lower yourself and explosively return to the starting position.

16. Push-ups on one leg

This is a great way to work your stabilizer muscles while engaging your chest, shoulders, triceps, and core.

To perform, take a standard lying position, rest one foot on the floor and lift the other up. For the first repetition, hold one leg on the weight, for the next change to the other, repeat.

Remember to keep your glutes and core tight so that your body doesn't wobble from side to side on each rep.

17. Push-ups with a narrow grip

This movement is an effective way to work the triceps to increase their strength and volume. Compared to wide-grip push-ups, it suggests that the body be as compact as possible. Keep your elbows close to your body and your shoulders tense.