How to do push-ups correctly to pump up. During its implementation, they are involved in active work. Key benefits of push-ups

The shape of the pectoral muscles is determined by genetics, and training cannot change it. But increase the volume muscle fibers Can. The only question is what load causes the greatest hypertrophy (growth). What does chest training for weight include and how to pump up your chest with push-ups at home? Let’s not let any intrigue arise and let us immediately inform you that you can’t pump up chest like Arnold’s with push-ups. But you shouldn’t give up the exercise. Suffice it to remember that push-ups are a basic exercise used in training boxers and soldiers. So how to do push-ups to pump up your chest and how much do you need to do to see visible results?

The chest muscles consist of the pectoralis major and minor muscles. The large muscle covers the entire chest and is divided into three parts: clavicular, sternocostal and abdominal. All parts are arranged in a fan-shape and the name of each indicates the place of fixation.

The minor muscle has a triangular shape. It is located under the big one, duplicates its functions and plays a smaller role. These muscles are responsible for a wide range of movements. upper limbs and never work in isolation - only together.

Why pump your chest?

Well-developed chest muscles are the adornment of any man. In addition to the aesthetic side of the issue, there is another: the strength of the blow and the ability to perform work that is considered exclusively masculine depend on their development. Also, trained chest muscles relieve excess tension from the back and neck, which eliminates frequent headaches and allows you to increase the range of motion in various exercises.

How to make your pectoral muscles grow?

To answer the question of whether you can pump up your chest with push-ups alone, let's first look at what makes muscles grow. The main prerequisite for thickening muscle fibers is an increase in power load. To gain muscle mass, you need to do up to 12 repetitions per set with weights or work to failure with maximum weight.

Of course, doing 12 push-ups will not give you the optimal load. IN classic push-ups a person lifts 70% of his body weight. If you place your feet on a hill, this percentage will increase. However, sooner or later the load will become habitual.

If you dream of wide and great developed muscles breasts, then without hard training the gym is indispensable. To achieve results, you will have to train not just for one month, but for more than a year. Subsequently, you will need to constantly exercise to maintain shape.

Don't dream of a muscular body like the Spartans, but just want to shape your breasts, make them a little more attractive and fit? Regular push-ups, which can be performed at home without sports equipment, will also cope with this task. They will not provide a noticeable increase in muscle mass, but they will improve appearance and really increase tone. Don't forget to also train your arms, back and core, because muscle imbalance dangerous to health.

Advantages and disadvantages of push-ups

Benefits of push-ups:

• stimulate the cardiovascular system;
• increase strength and endurance;
• improve joint mobility;
• additionally load the muscles of the arms and back;
• give the upper body a beautiful relief;
• speed up metabolism.

Disadvantages of push-ups and harm:

• increase blood pressure in people prone to hypertension;
• worsen the condition if there are problems with the shoulder and elbow joints;
• not suitable for people who are overweight;
• Without training the back muscles, they lead to stooping.

Push-ups: technique and mistakes

To pump up your chest with push-ups, you need to feel the target muscles. There is no single correct technique. The distribution of the load depends on the nuances that seem unimportant to beginners.

1. place your hands shoulder-width apart (fingers pointing to the sides);
2. place your feet almost next to each other (the greater the distance between the legs, the less the load);
3. when moving down, inhale and spread your elbows slightly to the sides (if you move your elbows along the body, the triceps will receive the load);
4. keep your abdominal muscles tense;
5. touch the floor with your chest and begin to rise;
6. do not move quickly or jerk;
7. when rising, exhale and do not hold your breath;
8. at the top point, leave your arms slightly bent;
9. do not lift your pelvis up and do not let your stomach sag;
10. do not raise or lower your head - the head, neck and spine should form a straight line;
11. do not rest at the top point, and after lifting, immediately begin to descend.

Pain is a warning sign. If you feel it, stop training and find out whether errors were made in the technique or if you have contraindications to the exercises. Do it before training joint warm-up, and at the end do some stretching.

Effective push-ups for chest training

Types of push-ups that train the pectoral muscle:

1. Wide grip. A wide grip does not imply a maximum distance between your hands: the gap between your palms should be twice the width of your shoulders.
   
2. Narrow grip. Your palms should not be placed side by side, but slightly narrower than your shoulders. Such push-ups should be done after basic push-ups or separately, as they “clog” the triceps. If you do them at the beginning of the workout, the triceps will be too tired, they will fail before the pectoral muscles and will not allow you to train your chest well.
   
3. With your feet up. The footrest must be at least ½ meter. The higher the pelvis, the more emphasis will be placed on the upper chest.
   
4. Reverse push-ups (with hands behind back).The exercise works the triceps more, but also works the lower chest. Place your hands on a slight elevation behind your back, shoulder-width apart. The palms should be placed on the edge of the support. During the movement, do not spread your elbows out to the sides and do not fall below a 90-degree angle at the elbow joint. The body must move strictly vertically. If the exercise seems simple, you can raise your legs to another support (chair, bench, fitball) and put weights on your hips (a barbell plate, etc.).
   
5. . Elevations allow you to go lower and stretch your chest muscles more. Dumbbells with square or hexagonal edges, stacks of books, etc. are used as stands. It is best to purchase special supports that allow you to place your hands at any angle. If you have had wrist injuries, they will help avoid pain in the joint. The exercise can also be made more difficult by placing your feet on a hill.
   
6. Dips for pumping up the pectoral muscles. Leaning your torso forward, bend your elbows and lower yourself between the bars until your hands are level with your armpits. If you keep your body straight, the triceps will receive more load, not the chest. Control every movement, and stay at the bottom for two seconds. Beginners can master the technique in the gravitron, and experienced athletes can attach additional weights to their belts. Push-ups on parallel bars are more difficult than others and the benefits from them are higher.
   
7. . Only experienced athletes can perform the movement with one hand (the second is behind the back) and maintain balance. To master correct technique, you can first place your feet wider than your shoulders. Think you'll never be able to do push-ups like a pro in your videos? Only the lazy say that this is impossible!
   

How to create a push-up program and combine them with other chest exercises?

In one workout you can combine the following push-ups (3-4 sets of 10-20 repetitions):

• With broad setting hands and from support behind;
• on supports and with legs raised.

At the end of the training, do some stretching that will return tight muscles to their normal state. Gymnastics will also help to avoid shoulder compression and achieve rapid weight gain.

How to improve your results?

For quality muscle growth for one kilogram of weight you need:

• 4 grams of carbohydrates,
• 3 grams of protein,
• 2 grams of fat.

If you only do push-ups that don’t require a lot of energy, then that’s enough. healthy eating. With full strength training do not neglect gainer and protein. They will be your salvation when you don't have time to cook.

Girls should not pump up their chest with regular push-ups and follow men’s training programs. There are no muscles in the mammary glands themselves - they consist mainly of adipose tissue. Therefore, no amount of exercise will increase their size. However, the breasts are supported by muscles and by focusing on training the upper part of the chest, you can visually improve its appearance.

Beautiful pumped up breasts and broad shoulders- the dream of every man. Stop dreaming about an athletic body - start taking action! If you haven't exercised for a long time, start with a light load, and when your muscles get used to it, do push-ups with a rubber expander or a weight plate on your back. Who knows, maybe in a year you will already be doing the exercise like Bruce Lee - on two fingers of one hand.

Many people think that when doing push-ups, only the arms and chest work. Actually this is not true. If you approach this type of exercise correctly, then the work includes deltoid, triceps, large and small pectoral muscle, abs, back muscles and shoulder girdle in general. And if you use additional devices, you can load the muscle group that you need. For example, when doing push-ups from a stool, you work primarily the upper pectoral muscles. If you need to pump bottom part, then push-ups with a forward bend will be the most effective. Upper class One-arm push-ups count!

Pectoral push-ups

We pump up the upper body

Push-ups are one of the basic physical exercise which consists of raising and lowering your body by bending and straightening your arms at the elbow joint. Develops strength and endurance, helps quickly give relief to the body and strengthens joints. Many young people begin their first steps in sports with this exercise, because it does not require special equipment, and the technique is quite simple and understandable even for beginners. In absolutely any sport, push-ups are used by athletes as an independent exercise or for warming up. In the process of daily training, the natural practical strength necessary for both Everyday life, and for sports.

The effect that push-ups have on our body is very great. To do push-ups correctly and quickly pump up your body, you need to use a fairly large number of muscles.

The main muscles involved in push-ups:

• deltoid muscle - covers the shoulder joint, forming the outer contour and giving relief, takes part in all movements of the shoulder;
• The pectoralis major muscles are massive paired muscles that occupy most of the surface of the chest. They are arranged in a fan shape and are responsible for turning and lowering the raised arm;
• pectoralis minor muscles - paired flat muscles located under the pectoralis major muscles. Pull the shoulder blade forward and raise the ribs;
• triceps or triceps brachii muscle - located on back surface shoulders and are responsible for extending the arms;
• front serratus muscles- flat broad muscles located on the lateral surface of the chest. I participate in the movement of the scapula;
• muscles abdominals- located on the front and side surface of the abdomen and take static load when doing push-ups;
• The gluteus superior muscle is a large, massive muscle that occupies almost the entire gluteal region. Responsible for moving the leg back and to the side, straightening the body.

Regular exercise of these muscles will help the body work smoothly and stay in good shape. When doing push-ups, the muscles are not only trained dynamically, but also receive isometric load, due to which muscle development occurs in more short time, which is very important for those who want to get quick results.

Let's look at a few various techniques push-ups.

Narrow push-ups

With this type of push-ups, many muscles are involved in the work, but the triceps and deltoid muscles are especially effectively pumped.

1. We place our palms so that the index and thumbs one hand were in contact with similar fingers on the other hand.
2. We lower ourselves until our chest touches the floor, keeping our body straight.
3. We begin to rise upward, pushing the torso with the force of the triceps until the arms are fully straightened to the starting position.
4. We repeat several times.

"Push-ups with a narrow hand position"

“Technique for performing push-ups with a narrow hand position” It is not recommended to perform this exercise if you have problems with your hands. The closer your hands are to each other, the greater the load on the triceps. If you increase the distance between them, then the load on the deltoid muscles is connected.

Push-ups on stools

The advantage of this type of push-up is that the body is in an elevated position when supported on stools and there is an opportunity to fall below their level, thereby putting a load on the pectoral muscles. You can use stools, a stack of books, steps. The pectoral muscles are maximally stretched in the extreme lowest point.

1. We take stools and place them at arm's length.
2. We place our feet on a height - a bench or a stool.
3. We take a lying position, as with a regular push-up, leaning on stools with our arms and legs.
4. We do push-ups and lower ourselves as low as possible between the stools, keeping the body straight.
5. We repeat several times.

"Push-ups on stools"

“Technique for performing push-ups on stools” The exercise can be complicated by using weights on your back, in the form of a weight disk or bottles of water in your backpack. Experienced athletes advise staying at the bottom point and only then rising to increase the load on the muscles and get quick results.

Forward Bend Push-Ups

With this type of push-ups, you can reduce or increase the load on various muscle groups, depending on the position of the body. The main load here falls on the hands, so it is effectively worked out. top part pectoral muscles.

1. We place our feet on a height, for example, a bench.
2. We take the position lying down, hands at a distance slightly wider than shoulder width.
3. Keep your body straight and do push-ups, touching your chest to the floor.
4. We return to the starting position.
5. We repeat several times.

"Forward Bend Push-Ups"

“Technique for performing push-ups with a forward bend” It is important to know that the wider we place our hands during this push-up, the better we work out outer part breasts If you make a narrow grip, the load falls on the triceps. The higher we place our legs, the more actively the deltoid muscles work.

Push-ups with a stop

Pauses during push-ups help to work more effectively on the muscles, giving them static and dynamic load at the same time, thereby stimulating their rapid growth.

1. We take a lying position, placing our feet close to each other.
2. We bend our arms and lower ourselves halfway, making a groove for 2-3 seconds.
3. We continue to lower ourselves to the very bottom, lightly touching the floor with our chest. We pause for another 2-3 seconds.
4. Extend your arms halfway and again hold in this position for several seconds.
5. We return to the original state with straightened arms.
6. After a 2-3 second pause, repeat the exercise again.

"Push-ups with a stop"

“Technique for performing push-ups with a stop”

Push-ups with jump and clap

A rather complex type of push-up, intended for those who have already fully mastered the technique of classic push-ups. Designed to develop explosive force, which is used professional athletes in preparation: in boxing, gymnastics, various types of martial arts. Explosive power requires more energy and is aimed at developing speed and strength.

1. We take a lying position, placing our feet close to each other.
2. Push up until parallel to the floor.
3. With a sharp explosive movement we try to push our body up in order to have time to make a clap.
4. We return to the starting position, lying down with outstretched arms.
5. We repeat several times.

"Push-ups with jump and clap"

“Technique for performing push-ups with a jump and clap” The point of this exercise is to jump up as high as possible, while doing everything as quickly and clearly as possible.

Training program for pumping up the pectoral muscles with push-ups

How many push-ups do you need to do and which grip is best to pump up your upper body (effective system)

In strength training main task is consistent development and regular repetition of exercises to achieve maximum results. If you constantly do the same thing, the effect will be minimal. The workout should be structured in such a way that each next one is a little harder than the previous one. Can be used various modifications, depending on the physical condition of the athlete and his level of training.

Workout program using push-ups to pump up your chest(calculated for 8 weeks):

• 1 and 2 weeks do:
  • classic push-ups,
  • push ups narrow grip,
  • push-ups with a shift to the side.

"Classic push-up"

“Push-up technique” “Narrow grip push-up”

“Technique for performing push-ups with a narrow grip” “Push-ups with an offset”

“Technique for performing push-ups with displacement” We do each 3 sets 10–15 times, or to begin with, we perform the maximum possible number of repetitions, gradually increasing their number. Rest 1-2 minutes between sets.

• 3,4,5 and 6 weeks do:
  • push-ups with one hand on a stand,
  • push-ups with crossed arms on a stand,
  • close grip push-ups on a stand and dynamic push-ups on a box.

“Photo gallery: various push-up techniques”

"Push-ups with one arm on a stand"

“Technique for performing push-ups with one arm on a stand” “Push-ups with crossed arms on a stand”

“Technique for performing push-ups with crossed arms on a stand” “Narrow-grip push-ups on a stand”

“Technique for performing push-ups with a narrow grip on a stand” We do each 3 sets 10–15 times, or to begin with, we perform the maximum possible number of repetitions, gradually increasing their number. Rest 1-2 minutes between sets.

• 7 and 8 weeks: developing explosive force and speed. It is necessary to perform the same exercises as in weeks 3, 4, 5, 6, but in a circle without stopping to rest. We do each type of push-ups 10 times without stopping. Then you can rest for 1-2 minutes and repeat the set three more times. Exercise 2 times a week. It is difficult and requires a lot of endurance, but the results will exceed all expectations! The body will quickly acquire the desired relief, and strength and endurance will not keep you waiting.

A set of push-ups for men to effectively pump up your chest

This complex will clearly demonstrate how you can increase the number of push-ups in 15 weeks, performing them three times a week for 5 approaches.

Key benefits of push-ups:

1. The chest is tightened and strengthened.
2. Posture is straightened.
3. The relief of the pectoral muscles, abdominal muscles and arms increases.
4. Increases strength and endurance.
5. Strengthens the heart and blood vessels
6. Helps lose weight.
7. Exercise your joints.

How to do push-ups correctly?

There are many various techniques push-ups and everyone chooses the one he likes best, but it is important to adhere to certain rules so as not to harm the body:

• it is necessary to exclude too rigid positions, which can lead to an unnatural position of the body and, accordingly, increase the load on the joints and internal organs;
• the load should be moderate. You don’t have to do 50 push-ups at once, like athletes do, if you’re a beginner. You need to pump your chest systematically, with a gradual increase in the load on your upper body. Don't overdo it too much;
• it is important that the body takes a straight line from head to toe, without bending lumbar region and without lifting gluteal muscles up. If you notice this, tighten your gluteal muscles and abs;
• the arms should be straight when extended, but keep the elbows slightly soft at the top to prevent stress on the joint;
• keep your legs together to make the exercise more difficult;
• It is advisable to keep your hands under your shoulders, do not move forward;
• follow the rhythmic breathing: when lowering the body, inhale, when rising, exhale;
• go down as low as possible, almost touching the floor with your chest;
• exercise regularly and in moderation, training should be intense, but without strain. It is enough for a beginner to perform from 5 to 15 push-ups at a time, while more experienced athletes They can do 100 push-ups at a time.

It is important to monitor the condition of muscle mass for men, especially after 30 years, because every year a person loses about 2% of it, which is replaced with fat over time. This, in turn, provokes the risk of developing atherosclerosis, increased trauma and decreased physical strength. Therefore, regular physical activity on the body is simply necessary to maintain balance, and push-ups are the basic exercises for this. It doesn’t matter how old you are or what kind of physique you have, the main thing is to always perform this system of exercises to pump up your chest.

“Video: how to do push-ups correctly”

Push-ups are an effective and simple way to keep your body in excellent condition. We actively use all the muscles involved in push-ups in everyday life, performing certain actions. Therefore regular exercise stress They will always help you stay in good shape, increase endurance, strength and improve your overall health.

Push-ups are perhaps one of the most effective and common functional exercises among athletes. It has gained well-deserved popularity in fitness, bodybuilding, martial arts and, of course, crossfit. What can I say - in absolutely every sports discipline there is more than one effective program push-ups, thanks to which you can quickly and without extreme effort achieve serious progress in the development of your own body. Considering what muscles work when pushing up from the floor, it is fair to note that this exercise not only strengthens the elbow ligaments, tendons, loads the chest and triceps, but also has a positive effect on the development of strength and speed of punching and elbowing.

Push-up program for a month

Once you have mastered the correct push-up technique, you should begin to gradually try to increase your result. Not a single athlete in the world is able to perform a hundred push-ups in one approach in the first training session. The program presented below is designed for 30 days, with one day of rest between workouts. This training method will help beginning athletes quickly achieve decent results.

You can also download this program from .

GTO standards for push-ups

Push-ups are a mandatory part of the state GTO program. For men and women, the number of push-ups is, of course, different. The difference in the number of repetitions also varies depending on age group athlete. Each badge has different standards. The lower table contains the current GTO standards for push-ups.

Men

Women

Age	Number of repetitions per:
	Bronze badge	Silver badge	Gold badge
6-8	4	5	11
9-10	5	7	12
11-12	7	8	14
13-15	7	9	15
16-17	9	10	16
18-24	10	12	14
25-29	10	12	14
30-34	6	8	12
35-39	6	8	12
For women over 40 years of age, there is a single standard; there is no differentiation by level of training.
40-44	12
45-49	10
50-54	8
55-59	6
60-69	6 (with emphasis on the gymnastic bench)
70+	5 (with emphasis on the chair seat)

Crossfit complexes with push-ups

Push-ups are the basis of many functional complexes aimed at developing the speed and strength qualities of the muscles of the shoulder girdle. CrossFit was originally closely associated with push-ups, as many basic movements and elements, such as burpees, are built on the basis of this exercise.

The table below shows 4 functional training programs containing push-ups, with which you can work large muscle groups in your body and improve skills such as endurance and explosiveness.

If you liked working in this mode, you can independently develop several more similar programs for yourself. For example, you can combine push-ups with and other exercises. Such a complex load will help to work out all muscle groups at once in a short time, which makes the training program extremely intense and effective.

This exercise, such as push-ups, has been known to everyone since school days. For boys, there is a GTO standard that they must pass annually. To meet this standard, you need to be able to perform correct push-ups.

Why are push-ups needed?

The main purpose of push-ups is to strengthen muscle mass throughout the body and increase upper body strength using your own weight. There are a huge number of push-up variations to work different muscle groups, but in order to understand how to do push-ups correctly, you need to understand the muscles that work during push-ups.

• pectoralis major muscle – trained with any type of push-ups;
• triceps (triceps muscle of the shoulder), best worked with push-ups with a narrow grip;
• delta - a muscle that forms the outer contour of the shoulders, necessary to hold the chest;
• abs - abdominal muscles that hold the body in an even position;
• cervical - work to hold the head.

Regardless of which muscles are used during push-ups, strengthening the body with proper push-up technique will increase the benefits in other areas, namely:

• the speed of punching increases by strengthening the triceps;
• the general tone of the body is maintained;
• increases agility and endurance;
• the immune system is strengthened;
• the respiratory system comes into order.

Look fit, slim and in excellent condition 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 from the floor do not require the use of any specialized expensive equipment or exercise equipment, 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 take advantage of suitable system(program) push-ups.

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 activates 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 are activated.

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 and adduction, as well as rotation of the humerus. They are best worked out in a position with wide grip.
• 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 the respiratory and cardiovascular systems, bone tissue, joints, as well as 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 have a toned, powerful body or 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. One thing to consider here important point. 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 and muscle growth, you should devote increased attention execution technique, complicate the movements performed and the 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. When going down, make sure that elbow joints remained 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, bend into lumbar region, this will disrupt the execution 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 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 your fingers helps strengthen bones and improve strength indicators 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 they usually make up monthly plan, changes in 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.

Past initial training ready for full-fledged studies, who 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

1. Descriptions of the exercises allow you to formulate the correct technique of execution, but give you the opportunity to adjust the execution according to your 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.
2. You should definitely pay attention to developing flexibility, additionally performing special exercises, and also stretch your wrists before class.
3. 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.
4. 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.
5. 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, stools, but do vertical push-ups when the legs are at the top.
6. Each training program necessarily involves the inclusion of abdominal and biceps exercises in the plan.
7. We should not forget the importance proper nutrition. In order for muscles to develop and form, you need to eat more meat and vegetables.