How to pump up your arms with push-ups. Is it possible to pump up your arms with push-ups - we answer the question

Can you get pumped up with push-ups? This question is of interest to many people who have decided to connect their lives with in a healthy way life. It just so happens that not all of us have the opportunity to visit expensive gyms and pay for the services of professional fitness trainers. In this case, the only alternative is home training without additional equipment. The most accessible exercise of all is push-ups, since you only need the floor to perform them. But is it possible to get pumped up by doing push-ups? Let's find out!

Muscle groups that work during push-ups

Before you find out whether you can get pumped up with push-ups, you should first understand which muscles work when performing this exercise. It’s worth saying right away that push-ups cannot pump up all the muscle groups of our body.

During runtime this exercise The main load goes to the chest, deltoids (shoulders) and triceps. The grip you choose will determine which muscle group will be used the most. So, for example, with a wide stance, the pecs will work more, and with a narrow position, the triceps will work more. In addition, there are also incline push-ups, in which the main load is placed on the deltoid muscles.

Before you start your training, you should decide what goal you are pursuing. Many beginners think that the more often they exercise, the faster their body will become stronger and more muscular. Every day they do many push-ups, but, as a rule, they never achieve the desired results. Why is this happening? It's simple. If you do push-ups too often, you will develop primarily the endurance of the pectoral muscles and triceps, but not muscle mass. In the best case, the muscles will remain in the same shape, and in the worst case, they will begin to shrink, since due to insufficient recovery the body will begin to use muscle fibers as a source of energy. If your priority is to build muscle mass, then you need to train 1-2 times a week using extra weight. To do this, just take a backpack and put, for example, books or water bottles there.

Another affordable and effective exercise at home or outdoors is pull-ups on the bar. Just like push-ups, pull-ups work different muscle groups, and your grip will determine which muscles get the most work. Let's look at a few interesting exercises on the horizontal bar:

Straight grip pull-ups. The main load goes to latissimus muscles back, the biceps and shoulders receive auxiliary load.
Pull-ups reverse grip. The main load goes to the biceps, the latissimus dorsi muscles and shoulders receive auxiliary load.

The training program on the horizontal bar is created according to the same principle as training program push-ups. With frequent training sessions and a large number of approaches and repetitions, endurance develops; with infrequent training using additional weight, strength and muscle mass develop.

You already know whether you can pump yourself up with push-ups or pull-ups. Now we would like to give you some recommendations that will help in your training.

Remember safety! Before each training session, be sure to warm up to prepare your muscles and joints for subsequent loads and warm them up. This will help you avoid serious injuries while performing this or that exercise.
Don't just do push-ups and pull-ups. If you want to build a beautiful and athletic physique, then in addition to these exercises, you need to do other types of physical activity.

Don't forget about recovery! If your goal is to gain muscle mass, then remember that muscles do not grow during training, but after it, that is, during rest. Supplement your diet with protein foods.

We have brought to your attention an article about whether it is possible to pump up with push-ups. We hope this information was useful to you!

Find out which muscle groups are involved when performing push-ups, what types of push-ups there are, and how to create an individual training program.

The content of the article:

Today we’ll talk about whether it’s possible to pump up just by doing push-ups at home and how to do it correctly. This is one of the most common strength exercises and you do not need special equipment to perform it. sport equipment or shells. There are several types of push-ups, with some differences. You will learn about all this today.

Is it possible to pump up muscles efficiently with push-ups alone?

You can often hear that this exercise does not allow you to work out the muscles efficiently, since it does not allow you to progress the load. In addition, there are a large number of disadvantages that push-ups supposedly have. Most often, such statements come from people who were unable to achieve positive results with this movement. And some of them probably didn’t even try.

It should be noted that many cannot achieve their goals, even when training with a barbell and dumbbells. Go to any fitness center and see that there are relatively few real jocks there. But there are plenty of people who try with all their might to pump up muscles, but nothing comes of it. But there is also a category of athletes who train only on the horizontal bar and at the same time have excellent physical shape. Undoubtedly. Their physique cannot be compared to bodybuilding stars, but do you need it?

If you want to get an answer to the question, is it possible to pump up only with push-ups at home, then first of all you need to use the right approach to the organization training process. Notice how most people perform the exercise - they do not follow the technique, do not control their movements and focus on quantity. In bodybuilding, any movement can only be effective if all technical aspects are observed. Even an athlete who is in good physical shape can correctly perform 20 or 30 push-ups.

What muscles are involved in push-ups?

Let's decide which muscles can be pumped up when doing push-ups:

The pectoralis major muscle.
Deltas.
Triceps.
Elbow muscle.

All of these muscles are designed to perform specific tasks. The greatest load in the classic exercise falls on the chest. Deltas begin to work at the moment of upward movement from the bottom point of the trajectory. The triceps is designed to bend the arms and to shift the emphasis of the load on it, it is necessary to use a narrow position of the arms.

Regularly performing push-ups can bring the following results:

Muscles are strengthened.
Speed qualities develop.
Increases agility and endurance.
Abdominal muscles are strengthened and shoulder girdle.

How to properly perform different types of push-ups?

Classic exercise

To perform this movement, you need to place your hands at the level of your shoulder joints. As a result, you will be able to use your chest muscles to the maximum. Unfortunately, many people forget about the technical features of the exercise, focusing solely on the number of repetitions. If a person decides, say, to do 20 push-ups, then he will do them without paying any attention to technique.

However, this approach to the matter can hardly be called competent, because the effectiveness of any strength exercise primarily depends on the quality of working out the target muscles, and not on the number of repetitions. It is important to remember that the muscle you are working must be under load throughout the entire exercise. This suggests that you should avoid pauses at the end points of the trajectory.

Let's look at the exercise technique in more detail. Press your hands and toes into the ground. The arms should be at the level of the shoulder joints and should be fully straightened. To keep your body in a straight line, tighten your buttocks and do not relax them until the end of the set. This is very important point and it should be remembered that when performing push-ups, the body should be extended in one line. We also recommend tightening your abdominal muscles to stabilize your position.

Lower yourself down until your chest almost touches the ground. After pausing at the bottom of the trajectory, quickly return to the starting position. If you notice that your hips are starting to sag, then this is the first sign of fatigue. In such a situation, it is worth completing the exercise. In addition, remember that your gaze should not be directed vertically downward, but slightly in front of you. While moving down, elbow joints must be placed at an angle of 45 degrees relative to the body.

Bench and knee push-ups

If you cannot perform three or four repetitions technically correctly, we recommend using an easier version of the exercise - push-ups from a bench or from your knees. The higher the surface of the hand support, the easier it will be for you to perform the exercise. The technique of these exercises is similar to classic push-ups. If you want to make the exercise more difficult, you should place your hands on a bench or other elevated surface and press your hands into the ground.

One-arm push-ups

You can start performing this type of push-ups only after reaching a certain sports uniform. Take a position similar to the classic exercise. In this case, the working hand must be placed under the body, and the second one must be placed behind the back. To make it easier to maintain balance, place your feet shoulder-width apart or even wider.

You may not be able to go as low as possible right away. Don’t be upset; at first, doing 20 centimeters of push-ups is quite enough. Watch your body, not allowing it to fall to the side. Also, during the downward movement, the elbow joint should bend back. Try to gradually go lower and lower, so that as a result you work with full amplitude.

Push-ups, narrow hand position

Here we can distinguish two types of exercises. The first of them is aimed at working the triceps. While performing the exercise, the elbow joints should be pressed tightly to the body. At the top point of the trajectory, the arms should be fully straightened. However, the exercise is not without its drawbacks:

Quite a small range of motion.
You may feel discomfort in the wrist area.

The second type of push-ups with narrow setting arms allows you to use not only the triceps, but also the middle chest. When performing the movement, the elbow joints must be moved apart.

How to create an effective training program using only push-ups?

It is quite obvious that maximum results will be obtained by combining several types of push-ups. However, beginners should first master classic exercise and gradually complicate it. Once you have reached a good level of fitness, you can begin using the following training program:

Classic exercise- from 3 to 4 sets with a maximum number of repetitions.
Elevated push-ups- from 3 to 4 sets, maximum number of repetitions.
Narrow push-ups to the middle of the chest- the number of sets is 3–4 with a maximum number of repetitions in each.
Narrow triceps push-ups- from 3 to 4 sets, maximum number of repetitions in each.

We recommend conducting this training one to three times a week. However, do not forget about other muscle groups. It is probably worth talking in more detail about the progression of the load when performing push-ups. You should know. That without using these principles you will quickly stop in your development.

We will assume that you cannot yet perform the classic exercise. In this case, start doing push-ups from the bench. No need to think. That it would be too easy. If all technical nuances are observed, even such push-ups can be difficult for an untrained person.

As soon as you feel strong, start doing the classic exercise. Having achieved positive results in it, you can move on to the so-called advantages. Press your hands into the ground, positioned wider than your shoulder joints. But instead of doing push-ups, transfer your body weight from one hand to the other. Experienced athletes recommend Special attention pay attention to the position of your back, which should be straight.

With this movement you can strengthen not only the chest muscles, but also the triceps, shoulder girdle and even biceps. Push-ups are rightfully considered one of the most safe exercise, and one of their advantages is the ability to train on your own. The ability to perform them anywhere makes the movement even more preferable.

If you do not yet need to shift the emphasis to a specific muscle group, but the task is to strengthen everything, then use the average position of your hands. In this case, the load is evenly distributed between all muscles involved in the work. Also remember that the narrower your hands are, the more the load is placed on the triceps. In addition, the wings will also come into play. If you want to know whether you can get pumped up only by doing push-ups at home, then the answer is yes. However, it is extremely important to follow the technique when performing the exercise.

We have already mentioned the exercise technique more than once today. This is not accidental, because only in this case any strength exercise will be effective. Experienced athletes primarily advise paying attention to this aspect. It is equally important to conduct a quality warm-up before starting the main part of each lesson. This will avoid injury.

Although push-ups are as safe as possible, because they are a physiological movement, if the muscles and joints are not warmed up, the risk of injury is quite high. Also, during classes you should focus on your condition. If you are sick, it is better to postpone training until you have fully recovered. Do not rush to progress the load.

Of course, without this you will not grow, but a sharp increase in load will have a negative impact on your overall progress. In addition, beginners should avoid heavy loads at the start of classes. Your body is not yet ready for serious work and needs time to adapt. In terms of training effectiveness, nutrition and rest are of great importance. Muscles grow only in pauses between workouts. If you don't give your muscles enough time to recover, you won't be able to progress. According to professional athletes, more than 50 percent of your success depends on the quality of nutrition.

Find out more about whether you can get pumped up with push-ups:

Push-ups are the most accessible exercise for people who want to keep fit. There are several options for performing it, which allows you to change the load and increase the effectiveness of your training.

Can you get pumped up with push-ups?

There are several different programs that depend on the desired result. Let's look at one of the popular options. You need to train at least three times a week. It is enough to do 4 sets of 12 times. You can alternate approaches with your own weight and with weights. Make sure your back is straight and there is no arching in your lower back. Control your breathing: when going down, you need to inhale, and when going up, you need to exhale. Understanding the topic of whether it is possible to pump up your arms with push-ups, it is worth pointing out how you can diversify the load so that the muscles do not get used to it and constantly develop:

by unfolding your arms, you can use your biceps in the exercise;

To increase the load, do push-ups on one hand or on your fists.

To understand whether it is possible to pump up muscles, here are some statistics. Classic push-ups provide only half the load, that is, 64% of your own weight. If you kneel, the value decreases to 49%. A variation of the exercise where the legs are on a bench or other height, the load increases to 75%. It is important that the height of the bench is not lower than 60 cm.

What muscles can be pumped up with push-ups:

Large pectoral muscles. They take part in rotation, abduction and adduction of the humerus.
Deltoids. They form the contour and volume of the shoulders and work when performing any movements with the arms, including push-ups.
Biceps. These muscles do not receive any special load, but at the same time their endurance can be increased.
Triceps. Understanding the topic of what you can pump up with push-ups, it is impossible not to mention this muscle group, since many perform this exercise specifically to pump them up. The triceps receive load when straightening the arms. To increase it, you should perform push-ups with a narrow grip.
Serratus anterior muscles. In order for them to receive the load, the exercise must be performed with a wide grip.

In addition, the muscles of the buttocks and abdominal muscles receive stress. Many people are interested in when they can see the results. In this case, I would like to say that everything is individual, but on average, after 3 months it will be possible to visually evaluate the results.

Most people will tell you that push-ups alone won't build your arms. They are both right and wrong at the same time. And now we will try to explain why.

What are push-ups for?

Of course, with the help of push-ups you can develop the muscles of the arms, chest and shoulders. This favorite exercise karatekas. This is a favorite way for physical education teachers to punish naughty students. And for you, this can become an effective tool for pumping up your arms.

However, let’s immediately make a reservation that it is impossible to achieve arms like iron Arnie’s with push-ups alone.

The thing is that to significantly increase muscle volume, it is necessary, firstly, to increase working weights. And your body weight is relatively stable. With standard lifts, you lift 70% of your torso weight. By raising your feet on the bench, you increase this percentage. An option to solve this problem is to use weights.
Secondly, the mechanics of the movement itself imply a load on the pectoral muscles and triceps. it is forbidden.

But don’t immediately dismiss this exercise as ineffective! Increasing your shoulder volume by a couple of centimeters and increasing your strength is quite possible.

In addition to developing upper body muscle strength, push-ups are beneficial for:

Normalization of blood pressure.
Development of the respiratory and cardiovascular systems.
Increases endurance.
Vigor of body and spirit if you do push-ups in the morning.

This exercise is a simple and painless way to train your core when you don't have enough time or money to go to the gym.

How many push-ups to do

The frequency of training using push-ups, as well as the number of repetitions and approaches depends on your goals:

If you want to pump up your arms and muscles of the upper body, and develop strength, you need to do push-ups 3 times a week, 4-5 sets of 6-8 times with weights. We will tell you what weighting is and how to apply it in this case a little later.
As part of your exercise, we recommend doing 10–30 push-ups every morning.
To increase endurance, we do push-ups 2 times a week for a maximum of 2-3 approaches. Over time, the number of repetitions will increase, the volumes may decrease. You're not training strength, but endurance.

Push-up techniques for all occasions

To warm up your muscles before training, do a short warm-up. Have you warmed up? Then let's get started with the exercise!

Reverse push-ups for triceps

Let's talk about reverse push-ups. With their help, you can maximally load your triceps and take the pressure off your pecs.

Pumping up your triceps means, for the most part, pumping up your arms. After all, the triceps make up up to 70% of the muscles of the upper arm, and the biceps – only 30%. In particular, therefore, it is useless to pump up the biceps alone for the sake of arm thickness.

To pump up your triceps, you can perform the exercise in two versions: your feet on the floor and your feet at the same level as your hands, that is, raised to a support.

Option 1 (easier):

We take a chair (it needs to be stable and not fall apart during the exercise - we are pumping the triceps, and not breaking the tailbone). Ideally, of course, use a sports bench.
We turn our backs to him and lean on him with straight arms. The elbows look back and are positioned strictly parallel to each other! That is, the hands are shoulder-width apart.
Feet together, stretch them forward so that the lower back is next to the chair. Try to go as low as possible. The elbows will go up. Keep them parallel.
Extend your arms and rise up initial position. The legs should not move back and forth.
Repeat this movement as many times as necessary.

Option 2 (more difficult):

Let's take two chairs! We repeat the first two points from option 1. That is, we place our hands firmly behind our backs on one.
Now pay attention: place your legs slightly bent at the knees with your heels on another chair. We keep our feet together. This way your body rests on your hands and heels.
Lower your pelvis as far as possible. Heavier? That's right, this is a more difficult version of reverse push-ups. And more efficient. Pay attention to the sensations in the shoulder area. If discomfort occurs, return to the previous version of the exercise.
The movement of the body occurs strictly up and down. Down - while inhaling, up - while exhaling. Breathing is the foundation!

Now about the use of weights. In reverse push-ups, you can increase efficiency by additional scales. We recommend only for the second option, when you use two chairs. The exercise becomes really difficult and it is precisely this exercise that really pumps up the volume of the triceps, and therefore the thickness of the arm.

If you have a barbell at home, take plates and place the desired weight on your hips. If there are no weights, use any convenient weight (for example, a dumbbell, weights, a backpack). Good idea always comes after desire. The most important thing is to stay safe!

It is allowed to use the help of a partner - place him on top (it is better to have a partner, she is lighter). Try it if you are strong enough.

You should only move on to weights when your muscles are strong enough. For the first time, you should learn how to do reverse push-ups without weight.

We will give 4 options for the position of the palms and 2 positions of the elbows. There will be 5 types of exercise in total. Experiment with which muscles you feel more in each case.

Palms with fingers forward, elbows pressed to the body. Classic pose, the load is distributed between the deltoids and triceps.
Palms with fingers facing each other. When lowering the body, the elbows go in opposite directions. The chest receives most of the load.
Fingers point back, elbows pressed to the body. Maximum load on the front deltoids. The participation of the triceps is secondary.
Fingers out to the sides, palms wide apart. Increased load on the pectoral muscles.
Classic pose - arms spread wide, fingers pointing forward. Load distribution between deltoids, chest and triceps.

You can combine these options, doing 10–15 repetitions for each case. This exercise (without additional weight) cannot pump up muscles, but it is excellent as exercise or for maintaining the general tone of the muscles of the chest and arms.

Technique:

Select the desired hand placement option. Place your feet together or slightly apart from each other (10–15 centimeters).
As we inhale, we lower ourselves to the floor, but do not lie on it (the body should be absolutely straight, the abs and buttocks tense). Hold this for 1–2 seconds. You don't have to linger.
We rise to the starting position and repeat the exercise the required number of times.
The body should stay straight. The angle between the legs and torso is 0 degrees.

Frequent mistakes - the pelvis falls down or protrudes upward. There is no need to do this!

Upside down push-ups

This is at the same time the most spectacular and technically most difficult version of push-ups. It is used to train the arms and shoulders. The chest does not work in this case. We recommend that very strong and trained people practice these push-ups.

Vertical push-ups are not suitable for everyone, as a sudden change in body position can lead to loss of consciousness.

Useful accessory for push-ups

If you like to do push-ups, we recommend that you purchase special supports for this. Each stop allows you to hold it firmly on your hand. Thanks to such devices, you can place your arms at any angle, training different parts of the arms, shoulders, and chest.

If you have had wrist injuries, this is great way avoid pain in the joint, since the arm does not bend, as in the case of push-ups on the floor.

Look fit, slim and in great shape physical fitness many wish. But, unfortunately, not everyone wants or can, due to certain circumstances, visit Gym or set up a sports corner at home. This won't be necessary if you do push-ups regularly.

Push-ups do not require the use of any specialized expensive equipment or exercise equipment or sports equipment. To achieve good results, it is enough to have a desire to be in good shape, not to be lazy, and also to use a suitable push-up system (program).

The advantage of such trainings is that they have no restrictions. Absolutely everyone can do push-ups - children, adults, the elderly, men and women.

This basic exercise simultaneously engages several muscle groups. It is considered universal and must be included in any training plan.

During its implementation, the following are actively involved in the work:

rib cage;
shoulder girdle;
hands;
abdominal muscles.

Push-ups not only use different muscles, but also allow you to shift emphasis to certain groups. To work a specific area, it is enough to redistribute the load by changing support points and execution techniques.

The muscles are involved in the work already when the initial (initial) position is assumed. To keep the body in a static position, the intercostal and abdominal muscles, back, as well as arms and legs.

Thanks to this basic, affordable, and, most importantly, effective exercise, muscle mass increases. In addition, a person who regularly does push-ups becomes stronger and more resilient. The impact speed also increases.

The following muscle groups receive the greatest load:

Breasts. Provide abduction, adduction, and rotation humerus. They are best worked in a wide-grip position.
Triceps. Thanks to triceps muscles, the arms straighten, and they develop as best as possible in a narrow grip position.
Biceps. They receive a powerful charge that increases the strength of the biceps muscles.
Deltoid. They acquire a beautiful relief, and, therefore, the shoulders look visually larger.
Serrated front. The lateral chest area is worked by doing a limited type of exercise, and push-ups are considered the best among them.
Pyramidal. The elbow muscles, which are a continuation of the triceps, provide easier extension of the forearms.

A correctly designed program and execution technique allows you to benefit not only the muscles. Push-ups strengthen breathing and cardiovascular system, bone tissue, joints, and ligaments have a positive effect on the course of metabolism. A person's health and well-being improve noticeably.

For a person who does not play sports and does not go to the gym, this exercise allows you to quickly tone weakened muscles. Thanks to this, it becomes much easier to carry out routine work that involves certain physical activity.

Having set a goal for yourself - to start doing push-ups, you need to understand that it will be difficult both psychologically and physically. At this stage, it is important not to overdo it, but to do everything correctly, so that in the future it will be much easier to make the transition from simple to complex.

It is not recommended to bring yourself to exhaustion in the first lesson. The result obtained is determined not only by the number of approaches, but by the technicality of execution, which is much more important. And if you simply push with numbers rather than quality, there will be no effect. Beginners should start the classic version of push-ups after performing this exercise, first from a vertical plane and then from the knees.

There is no need to rush. Each stage takes from seven days to several weeks. You need to focus solely on your preparation, as well as your physical fitness. The readiness to move to the next stage is indicated by the absence of difficulties in completing the current level.

Particular attention is paid to mastering the initial position, which depends on the type of push-up, correct breathing, and the direction of each movement. The torso lowers as you inhale and rises as you exhale. It is necessary to ensure that the body is always straight, and that the lowering and raising of the body is carried out solely by bending and straightening the arms.

You should start doing push-ups by performing 10 repetitions. It is recommended to increase the pace gradually. The main thing is to listen to your own feelings regarding how the body reacts to the current and increasing load. After class, the feeling of fatigue should be mild. No overvoltage. This is especially true for the first training sessions.
Before starting classes, you should always do a ten-minute warm-up, and perform the planned number of repetitions in several approaches with breaks of 2-3 minutes.
You need to do push-ups regularly. Training should never be adjusted to a routine.
Drawing up a training program must be accompanied by specific goals. If it is necessary to increase muscle mass, you will have to train daily. To keep yourself in good physical shape and to normalize body weight, you can do push-ups two to three times a week.
Those who decide to train daily should move to this pace gradually. First, you need to exercise every other day to prepare your muscles for the load. Rest also gives the muscles an impulse to gain mass.
When starting an exercise, you should always carefully study not only the description, but also the recommendations.
When doing push-ups, you can experiment and take some liberties, but only when all the movements are perfected, strength, agility and endurance are well developed, that is, with experience that comes with time.

Beginners are most often interested in the question of how many repetitions they should strive for. For women, it is enough to increase the number of push-ups to 30-40, and for men - to 50-100 push-ups. These are decent results, but not the best. People who want to be pumped up powerful body or those who play sports should set higher goals for themselves.

In a month and a half, if you exercise regularly, women can achieve 50, and men 100 repetitions. You need to train for no more than 10-15 minutes. This is quite enough to increase arm strength, as well as the appearance of visually noticeable changes. There is one important point to consider here. There is an opinion that more than 15 repetitions per set will increase endurance, but only at the expense of increasing volume and physical strength.

To increase strength indicators and muscle growth, you should pay increased attention to the technique of execution, complicate the movements and amplitude. You can do push-ups or other difficult variations.

Apparent simple exercise has many options. According to some experts, the number of different variations is more than fifty.

Majority famous athletes and bodybuilders are constantly introducing various additions and changes to push-ups, which allow them to shift the emphasis of the load and open up new possibilities.

Selecting easier options or making training even more difficult is everyone’s personal choice. The choice is determined by personal wishes, goals, and physical capabilities.

Familiar to everyone since school days, performed in class physical culture. The emphasis is placed while lying down, resting on your toes and palms. Place your hands slightly wider than shoulder level, palms facing forward. The emphasis is on the toes, slightly wider than the shoulders. The classic push-up movements involve the triceps, chest, and deltoids.

They are a lightweight variation suitable for beginners, elderly people or those with spinal problems. The initial pose is similar to the classic version, but only with emphasis on the legs bent at the knee joint, and not on the toes.

At the same time, keep your feet above the floor, placing one on top of the other. Thanks to this pose, the load is removed from the lower back and the force from various muscle groups is reduced. Studies have shown that the workload in classic push-ups is 64, and with an emphasis on knee joints- 49 percent.

From a horizontal surface and from a wall

The first ones are quite difficult, especially for beginners, and if you start with them, then physical overexertion can be the reason that will discourage any desire to continue practicing. It is best to start the first steps with push-ups performed from a vertical plane, that is, from a wall. It is light, but quite practical, as it prepares muscles and joints for much higher loads.

The technique is quite simple. You need to stand up straight, stepping back from the wall about one step. The distance between the shoulders should be slightly greater than the width of the shoulders. It is best to keep your heels off the floor when the load from your body weight is transferred to your hands. You need to move towards the wall by bending your arms at the elbow joints until your chest touches the surface, and rise by straightening your elbows. At the same time, the torso should be kept straight, only the arms should work.

The distance between your arms out to the side is approximately two shoulder widths. The elbow joints look to the sides, and the emphasis can be on either clenched fists or open palms.

Socks resting on the surface of the floor, on the contrary, reduce the shoulders. As you go down, make sure that your elbow joints remain pointed to the side. Touching the floor, they quickly rise up.

The effectiveness of the exercise depends on the position of the torso, which should be kept straight from the feet to the head. If you lower your stomach, stick your buttocks up, or bend in the lumbar region, this will disrupt your technique.

To transfer the load to the chest muscles, the legs are placed on a hill - a sofa or bench, and the palms are left on the floor. Transferring the emphasis to a stand with a height of 60 cm, according to experts, allows you to increase the load to 75% of its own weight. If you do a reverse transfer, that is, place your arms rather than your legs on a hill, then doing the exercise will be much easier. The higher the bench height, the easier it is to perform push-ups.

The load on the chest muscles directly depends on the grip. The wider it is, the higher it is.

Hands are placed in line with the level shoulder joint, that is, along the body. Elbows point back. They stand either on their palms or on their fists. The position of the legs should be such that they are narrower than shoulder width. Moving down, the arms are bent, moving them along the body, directing the elbows back. Having touched the floor, keeping the body straight, they immediately rise up. This technique allows you to work your triceps. Placing your legs on a hill makes the exercise more difficult, but your arms make it easier.

It is a complex version of push-ups, thanks to which the triceps and frontal deltas are worked out.

The emphasis is placed exclusively on the palms, which are located side by side so that the fingers rest against the surface of the floor and turn slightly inward if necessary to make the execution easier. The toes are placed either slightly wider or at the same level with the shoulder girdle.

To go down, bend your arms, moving your elbows along your body. They are directed back and slightly to the sides. At the end point you need to touch the back of the hand. Move up until the arms are completely straight.

Widely spaced legs allow for a stable position. The right hand is left on the floor, and the slightly bent left hand is placed behind the back. To ensure safety and ensure maximum convenience for execution, it is recommended to use special stops.

The supporting (right) hand cannot be moved to the side. It should be in line with the body. Instead of four, there are only three points of support, and the legs spread to the sides allow you to maintain balance. When lowering, the elbow bends and moves to the side.

The downward movement is continued until the chest touches the floor, and then a push-up is performed, rising until the arm is straightened. Shoulders should be parallel to the floor. Having done a certain number of times, they change hands.

In order not to experience difficulties in performing this exercise, you must have fairly well-developed abdominal muscles.

Complicated Variations

This training perfectly loads the muscles, helps to develop good performance strength, speed and agility. To make a clap, you need to take a position in which your toes are the same width or narrower than your shoulder girdle, and your arms are 1.5 or 2 times wider apart.

The body is pushed up with a powerful push, lifting the palms off the floor, and quickly clapping. The return should be a soft and graceful landing on the palm of your hand. You can't flop on the floor.

Lightly touching the floor, you need to repeat the entire chain of movement “powerful push-clap-soft landing”. Hands should move rhythmically, harmoniously, strongly, quickly. Boxers include such push-ups in their training programs. They are useful for sprinters and those who exercise various types martial arts

Focusing on the fingers helps strengthen the bones and increase the strength of the hands. The grip can be either narrow or wide. The main thing is that the emphasis is placed exclusively on the fingers.

It is necessary to do push-ups of this type only if you are in good physical shape and when your fingers are able to hold the body as securely as possible. To prepare for it, you should work a little with an expander to strengthen your hands.

Designed for athletes involved in strength disciplines and those who want to build bulky muscles and have a beautiful and clearly defined relief. The use of special weighting materials allows you to increase the load, due to which muscle tissue are studied as deeply and efficiently as possible.

Vests equipped with weights are most often worn as weights. This equipment is also used by those who do pull-ups on the crossbar and do push-ups on the uneven bars. Instead of a vest, you can use a regular barbell plate. This weight should be used with caution and only when someone is nearby for backup. The partner must ensure that the pancake is positioned correctly on the back and does not fall. The push-ups themselves also require caution.

You need to start doing push-ups with light weights. It is increased gradually. It is recommended to add no more than one or two kilos per week.

Increasing the range of motion allows you to work out the muscles as effectively as possible. To achieve this, it is necessary to remove the lower constraint, that is, the floor.

This can be achieved by using three support points, which are three strong chairs. One becomes a support for the feet, and the other two - for the arms. Instead of chairs, it is allowed to use a variety of stands with a height of 10 to 15 centimeters.

Items used as support must be reliable. It is better to buy special handles designed for push-ups. Without the use of additional devices, it is impossible to do deep push-ups that allow you to go below the level of your hands.

At the first stage, you need to determine for yourself three to four days a week for classes. Even if you plan to do push-ups every day, at first you train only every other day. It is imperative to give your muscles time to recover and rest, and not to overexert yourself during your first workouts. At the first stage, a monthly plan is usually drawn up, changes to which occur every week.

A training plan might look like this:

First week:

warm-up
first approach - up to 8 push-ups
break - 1 minute
second approach – two push-ups less than in the first
break - 1 minute
third set – 5 repetitions
break – 5 minutes
fourth set – 5 push-ups
next two sets of five repetitions with a minute's rest

Second week:

warm-up
four sets of 8 repetitions, pauses of 1 minute

Third week:

warm-up
four sets, maximum number of repetitions (without excessive tension and with high quality)
rest between sets - 1 minute

The final (fourth) week is devoted to increasing the number of push-ups. They plan the next training month independently and draw up a program for each training day.

Those who have completed initial training, are ready for full-time studies, and want to engage in the formation of a strong and beautiful body a more advanced approach is needed. It is necessary to develop and change plans every five to seven weeks, aiming to increase repetitions.

1st day:

warm-up
push-ups with weights - 4 sets of 12-15 times
hand push-ups together - 4, 10-12
abdominal exercise - 1, 40-50

Day 2:

warm-up
100 reps for selected exercise (change push-ups every week)
first week 10 sets of 10 reps *
pause between sets 2-3 minutes

3rd day:

warm-up
wide grip push-ups 1 set max
Medium grip push-ups 1 set max
abdominal exercise – 1 set to the maximum

4th day:

warm-up
deep push-ups - 3 sets of 20-25 times
squats – 3, 20-30
hand push-ups together - 3, 10-12

Descriptions for the exercises allow you to formulate correct technique execution, but give the opportunity to adjust the execution according to their characteristics and goals. You should always place your hands on a plane so that you do not feel any discomfort in the joints. It is necessary to try to prevent them from twisting, unbending, or bending. You always need to find the most comfortable placement of your palms.
You should definitely pay attention to developing flexibility, additionally performing special exercises, and also stretch your wrists before class.
To avoid injuries and sprains, it is recommended to wear wristbands or bandages. This protection is relevant for those who perform complex squats with clapping, on one arm, without resting on the toes.
Not all women are able to achieve a full range of motion due to a large bust. To “eliminate” the obstacle, you should use stops. Thanks to these devices, girls can increase the amplitude.
The difficulty of push-ups depends on the position of your legs. The higher they are, the more difficult exercise and the load placed on the muscles. Experienced athletes may not even use tables, benches, or stools, but instead do vertical push-ups with their legs up.
Each training program necessarily involves the inclusion of abdominal and biceps exercises in the plan.
We should not forget the importance proper nutrition. In order for muscles to develop and form, you need to eat more meat and vegetables.