Pushups- This is a very effective exercise that develops the chest muscles and triceps muscle. Also, since this is a complex exercise that involves a huge number of muscle groups, it allows a person to maintain his body in fairly good physical shape if he engages in physical activity regularly.
Today, there are a large number of types of push-ups that involve stress on completely different muscle groups. For example, if you place your hands wide, the chest will take an active part in the work, but if you place your hands closer to each other, the triceps will be involved in the work, and most of the load will fall on them.
In addition, there are other variations of push-ups that can specifically target the upper chest, shoulders, and so on.
If you take this exercise seriously, you can get your body into fairly good physical shape. Push-ups have always and everywhere been very popular, so we should take a closer look at this exercise. In this article, I will give you a detailed guide that you can use to effectively structure your workouts and know what's what.
OPTIMUM NUMBER OF PUSH-UPS
If the goal of the exercise is to build muscle mass, you need to concentrate not on the number of repetitions, but on the technique of performing push-ups, as well as on the load. That is, if you first perform 20 repetitions, then 40, 60, the effect on muscle mass gain will be very small. The fact is that training with your own weight does not give the same results as training with iron, since the muscles get used to the load very quickly. A large number of repetitions will only allow you to increase your endurance, but this approach will not have an effect on muscle tissue hypertrophy.
This requires a completely different approach. Very often, people simply do not have the opportunity to go to the gym, so many limit themselves to training at home. But how to exercise to build muscle? Everything is quite simple. If you want to gain muscle with push-ups, you need to increase the load with additional weights. This could be a briefcase filled to the brim with bottles of water, you can put dumbbells there, a bag of sand, in general, anything to increase the weight. Remember, to grow muscles you need to tear them, to do this you need to constantly increase the load. In training with your own body, the work is mainly included, but the quick ones remain unaffected. This is why endurance increases.
Effective muscle work requires a maximum of 12 push-ups in four sets. It is much better to monitor the execution technique, complicate the program, and not do more repetitions each time. You can complicate the task in every possible way, but if you have little experience to begin with, you can simply do push-ups according to the classical scheme. Once you can perform 12-15 reps without problems, you can apply additional weight. As you gain more experience, you can make the challenge more challenging with more complex movements, for example, try putting one hand behind your back while doing a push-up with one arm.
MUSCLE GROUPS THAT WORK DURING THE EXERCISE
When performing push-ups, you use different muscles. The type of movements and technique play a major role in this matter. If you do classic push-ups, then the pectoral muscles, triceps, back, and abs receive the greatest load.
The triceps work best when you keep your hands close to each other during the process. The pectoral muscles come into play when your arms are located far away, that is, you perform the exercise with your arms wide. Push-ups, in which you lean on your fingers or fists, help strengthen your wrists.
If you're starting from scratch, try doing the exercises on your knees first. Then slowly move on to standard exercises. Athletes who have experience in this matter do not only classic push-ups, but also resort to weights, as mentioned above.
If you are not yet ready for such methods of complicating the task, do the exercises with your feet on a chair. This way the arms will receive a load of several kilograms from above, and the upper chest will also be more involved in the work.
If you work out at the gym, push-ups are a good warm-up exercise or for practicing at home. In this case, the complex will simply help maintain an enviable shape.
TECHNIQUES OF PERFORMING PUSH-UPS FROM THE FLOOR
Let us remind you that the muscles receive the necessary load only when you feel them. So learning to “hear” each of your muscles is the main task for you. This is especially important in relation to the muscles of the chest and arms.
During the lesson, your actions must comply with the recommended technique. Control your back - it should be straight. Make sure your buttocks do not rise high.
Performing the exercise with outstretched arms. Let's start with push-ups. Bend your elbows and lower your body down. The chest should not touch the floor, but it should be at a minimum distance from it. Watch your breathing. When you go down, inhale, when you go up, exhale.
The position of the hands affects the distribution of weight and load. The outer part of the chest muscles and deltoid muscles are included in the work if the arms are placed wide. The close location promotes the active participation of the internal elements of the pectoral muscles and triceps. The load changes with changes in body position.
ARE Push-Ups REALLY HEALTHY?
By doing body lifting/lowering exercises, you are actually strengthening your body and doing something good for it.
Firstly, in the process of training you really increase muscle strength, but for such purposes you need to use a special program. We will describe it a little below. If you do everything according to the recommendations, you will be able to build muscle in the near future.
Secondly, with the help of such exercises you will cheer yourself up. In the process of lowering and raising the body, the cardiovascular system and muscular system work more harmoniously. Even after twenty times performed, your pulse will become faster, and there will be a rush of blood in your muscles. Such processes in the body will make you more energetic and will have a positive effect on the health of your heart system. Thanks to this exercise, you will feel much better. It is worth noting that as a result of push-ups, excess fat mass is burned much faster due to. Without any doubt, exercise is not the main factor that influences weight loss. And the main factor in this regard is nutrition, read more.
Thirdly, such exercises will help keep your body in excellent shape. The muscles of people who do not exercise regularly become clogged. Subsequently, such people need to make much more effort to ensure that their physical fitness and body parameters remain at the proper level. But thanks to push-ups, your body will always be in good shape.
Even those people who do not go to the gym for at least a week will feel discomfort in the body. Push-ups will help you avoid discomfort when you don’t have time to exercise.
AND HERE IS THE PUSH-UP PROGRAM ITSELF AND SOME USEFUL DIAGRAMS
Do not forget that restrictions and rules also apply to performing such exercises. There is no need to organize classes according to several schemes at once. This will reduce their beneficial effect. If you are working out in order to get an impressive result, follow the steps, use one training program. If it does not give the desired result, change the program.
If you want to avoid muscle relaxation, reinforce your push-ups with other exercises. There is no need to perform the complex every day. Muscles recover within almost three days, and their active growth is observed during rest breaks.
Many methods have been proposed today. Beginners need to choose a gentle, but at the same time effective program. This, for example, can be called a technique that provides solid muscle mass in six weeks. Such a schedule provides for a gradual increase in the number of exercises, starting from the fourth week of classes. While doing the exercises, you also perform more lowering and raising with each approach.
It is necessary to consider such a question as types of push-ups from the floor with special attention. All of them are divided into groups of different complexity. However, remember that exercise with a huge load may not be effective. Types of activities that are noticeably difficult are suitable only for “seasoned” athletes.
The easiest types of exercises with lowering and raising the body are push-ups from the knees, head up, etc. More difficult are push-ups with your hands spread out, head down, medium grip, and narrow palms. The “winners” in terms of load in this line are push-ups with a jump or on one arm.
No matter what type of push-ups you use, remember: “you can’t jump above your head.” It is better to put stress on the muscles gradually, without skipping classes.
Now about how to practice. There is a rumor among athletes that push-ups must be performed not only in the gym, but also at home. This scheme will supposedly simplify “basic training.” Approach this task carefully and responsibly. Let's say you currently train your pectoral muscles one day a week. To begin with, you can add only one workout at home to this activity. Monitor your feelings. If you feel that you can handle such a load afterward, start doing the exercise gradually on other days of the week. You can train in this mode for a maximum of four weeks. After this period, it is best to return to one lesson in the gym and one complex at home.
Here's a very good weight training program using push-ups (you should use it if you don't go to the gym):
| A week | Number of repetitions and approaches (recommendations) |
| 1 | Daily perform 3 sets of 10-20 repetitions with a regular hand stop (slightly wider than shoulder width) and 3 sets of 10-20 repetitions with a narrow stop. The number of push-ups depends on the physical fitness of the athlete. You can perform the exercise 2 times a day. You need to perform the exercise slowly and smoothly. |
| 2 | Daily performance of 3-4 sets of 12-15 repetitions with normal hand position and 3-4 sets of 12-15 repetitions with narrow hand position. It is necessary to do push-ups using additional weights. For example, first put 5 kg of additional weight in your briefcase, then increase the weight by 5 kg every week. |
| 3 | Everything is the same, only the additional weight will no longer be 5, but 10 kg. |
| 4 | + 5 kilograms of additional weight to the total. That is already 15 kg. |
| Additional tip | To make push-ups even more effective, you should use not only different angles of inclination, width of hand positions, but also additional equipment in the form. |
Remember, as was said earlier, you should not limit yourself to one exercise; you should perform a whole complex for different muscle groups. However, you get the point. Gradually start with the smallest and gradually increase the load, as was actually shown in the program for a slightly higher weight. Also, if you want to increase the number of repetitions, up to 100-200 push-ups at a time, I advise you to familiarize yourself with the really working one.
TYPES OF PUSH-UPS
As mentioned earlier, there are a large number of types of push-ups that load one or another muscle group. Let's look at the most popular variations, the technique of which must be followed when performing them.
Each type of exercise is intended for athletes of a certain level of training. That is, the classic version, which we discussed above, is intended for both beginners and advanced athletes. However, there are variations that are suitable for a certain level of training; in fact, we will now examine this and much more.
The first option that you should pay attention to after the classic one is push-ups with a narrow hand position. This variation is intended for more experienced athletes. If you can easily perform 12-15 repetitions, you can undoubtedly add this type of push-ups to your routine.
This variation is the antagonist, that is, the opposite of the close grip bench press. Push-ups themselves are analogous to barbell presses, the only difference being that instead of a barbell, you press your own weight.
Exercise technique:
- Take your starting position. Lie on the floor with your stomach down, rise up with your arms straight. The torso and legs should seem to create one straight line. Do not bend the spine, do not lift the buttocks up. Place your hands so that your thumbs can touch each other. However, you don’t have to place your hands too narrow to include the triceps in the load; it’s enough to place them approximately shoulder-width apart. The most important thing is the elbows, they cannot be spread to the sides during execution, they must be pressed to the body.
- Once everything is ready, slowly lower yourself down as you inhale, and rise to the starting position as you exhale. The body should always be straight, you cannot make any bends, deflections, raise your buttocks, and so on.
This type of exercise involves the use of additional equipment in the form of a stable bench. If you are training at home, you can use a chair, but you need to secure it with something so that when doing push-ups, the chair does not “go” forward and the person does not get injured.
This is a fairly easy option that can be used by both men and women. The main advantage of this variety is that while lifting the body to the peak point, the load “falls” on the lower part of the pectoral muscles.
Exercise technique:
- The technique of performing the exercise is quite simple and does not require any additional knowledge regarding this exercise. Everything is exactly identical to classic push-ups. Hands are slightly wider than shoulder width, back straight. Place your hands on the bench, keeping your back motionless, and begin to do push-ups.
- During the descent we take a deep breath, during the ascent we exhale. Remember, you don't just need to move up and down, you need to feel your muscles. It will be very useful to perform this variation on the horizontal bars, since there you can grab the pipe and, using a concentrated grip, increase the tension in the target muscles. Grip strength plays a very important role in performing any exercise.
The level of difficulty when using this variation increases, since the load falls on the upper chest, and you perform the exercise at a significant angle, which actually affects the increase in load. The movements also become more difficult, since most of the body weight falls on the arms.
Just like in the previous exercise, this variation must be performed with the same technique as the classic version, the only difference being that you use a bench to complicate the work.
Exercise technique:
- Place a bench behind you, place your feet on the bench and rest your hands on the floor. The width of the arms is slightly wider than the width of the shoulders. The hands themselves need to be placed a little further than shoulder level, that is, a little forward.
- Take a deep breath and lower yourself until your chest almost touches the floor, then return to the starting position.
This option is perfect for beginners. If a person has no experience and cannot do 1-3 push-ups, he should start with the easiest one, namely push-ups from the knees.
Exercise technique:
- Take a lying position, rest your knees on the floor. It will be very convenient to cross your legs so that they do not dangle and interfere with you while working. Hands are slightly wider than shoulder width.
- As you inhale deeply, lower yourself down, and as you exhale, rise to the starting position.
The level of difficulty of push-ups using one hand is very high, so this type should only be performed by advanced athletes who have been training for several years.
What would you like to say about this variation? It perfectly develops the strength of the athlete's shoulder girdle. Also, in addition to the shoulders, the triceps and pectoral muscles are actively involved in the movement.
Exercise technique:
- The starting position is almost no different from the classic version, except for the width of the legs. In this variation, the feet need to be placed much wider to provide support during push-ups. Take the starting position, place your feet wider (as shown in the picture). Place the weight of your upper body on one arm and tuck the other behind your back. When you can maintain your balance without problems, you can start doing push-ups.
- If you are trying to perform the exercise for the first time, it is possible that at first you will not be able to completely lower and rise, thereby completing the movement through its full amplitude. In order to master this type of push-up perfectly, you do not need to perform the exercise at full amplitude in the beginning. Go no deeper than 10-15 centimeters, after which every week go lower and lower.
This type is quite difficult to perform and requires some experience, so it is best for beginners to perform classic push-ups.
The advantage of this subtype is that by spreading your arms wider than usual, you thereby remove most of the load from the triceps and transfer it to the pectoral muscles. In this option, the chest muscles are better stretched.
Exercise technique:
- As in most of the options that we examined in this article, the starting position in this option is practically no different from the original. The only thing you need to do is spread your arms wider and turn your hands outward, that is, so that they look in different directions, at an angle of approximately 45 degrees.
- As you inhale deeply, lower yourself, and as you exhale, return to the starting position.
CONCLUSIONS
In conclusion, I would like to say that push-ups are an excellent exercise for training at home. It is recommended for everyone, regardless of age and level of physical fitness. This is a great exercise that will help anyone get in shape and improve their health.
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Push-ups are the best option for self-training if you don’t have the time, opportunity or desire to work out in the gym, but you still have the desire to maintain physical fitness and give your figure a fit and slim figure.
This type of exercise will not require financial costs: special devices, sports equipment, expensive exercise equipment, or special equipment. To achieve results, all you need is your persistence and a good push-up program.
The big advantage is that the training has no restrictions, including age restrictions. Push-ups are suitable for men, women and children.
What are the benefits of push-ups?
Push-ups are one of the basic exercises that help simultaneously work a large group of muscles. Therefore, it is classified as universal and must be included in the training plan.
A fairly simple training connects the muscles to active work:
- breasts
- entire shoulder girdle
- press
Not everyone knows that this exercise makes it possible to shift the emphasis to different muscle groups. By changing the location of the support points, the execution technique can redistribute the load in favor of problem areas.
The muscles begin to work from the moment the athlete takes the starting position. To maintain the correct body position, you have to use various muscles already at the static stage: legs, back, arms, intercostal muscles, all abdominal muscles.
Push-ups are rightly considered one of the effective and affordable methods for building muscle mass. This is also an excellent training for increasing strength, endurance, and striking speed.
Maximum loads occur at:
- , responsible for rotation/abduction/adduction of the shoulder bone. Maximum load in positions with a wide grip;
- (triceps), ensure straightening of the arms. Develop faster when moving with a narrow grip;
- . Developed deltoids visually enlarge the shoulders; push-ups are an excellent exercise for defining them;
- serratus anterior muscles. These are the muscles of the upper ribs (the side of the chest), which are worked through push-ups. This is one of the best workouts for this muscle group;
- (biceps). Exercise increases their strength;
- pyramidal muscles of the elbow. Continuation of the triceps, facilitating the process of extension of the forearms.
And this is not a complete list.
Well-constructed training and the correct push-up technique have a good effect not only on muscle development, but also on the body’s metabolism, strengthening ligaments, joints, bones, cardiovascular and respiratory systems. This has a beneficial effect on overall health.
Push-ups are useful for those who do not play sports, because... quickly restore tone to weakened muscles, which will make it easier to perform everyday work associated with physical activity.
How to start classes correctly
Are you determined to start doing push-ups today? Correct solution. But it’s worth considering that the initial stage is difficult both physically and psychologically. The right first steps are the basis for success on the path to achieving your goal.
You shouldn’t force things, trying to give your best already in the first training session. The effectiveness of your efforts depends on the technical execution of each movement.
If you are at level zero, then start with push-ups from a vertical surface, add push-ups from your knees, and only then proceed to the classic version.
Each stage is allocated from one to several weeks. It all depends on your physical fitness. You can move to the next level only after the previous one is completed without difficulty.
It is important to master the starting position (it depends on the type of exercise), the trajectory of movement, as well as proper breathing. Lower the body as you inhale, straighten your arms (upward movement) as you exhale. The body should remain straight at all times. The body must be raised/lowered using your hands only.
Some more important tips for beginners:
- Don't go for a record from the first training sessions. Start with 10 repetitions. Increase the number of repetitions gradually. Listen to your body and its response to stress. At the end of the workout you should feel slightly tired; you should not overexert your muscles. Especially in the first lessons.
- A short warm-up (10 minutes) before training is required!
- The exercise is divided into several approaches, 2-3 minutes between them.
- Classes must be regular. Adjust your regimen to suit your workouts, not the other way around.
- When creating a training program, clearly define your goals, since to build muscle mass you should train daily; to stabilize weight and maintain good shape, plan two to three sessions per week.
- If you decide to exercise every other day for the first time, the muscles should rest, gradually adapting to the load. During rest, muscle tissue gains mass.
- Read the description of the exercise carefully and take into account all the recommendations.
- Push-ups are a type of training that allows for certain liberties and experiments, but first you need to gain experience, feel the characteristics of each movement, develop strength, endurance, and agility.
- It is better to conduct the first training in front of a mirror in order to promptly notice all the flaws when performing the exercise and immediately correct the mistakes.
How many times should you do push-ups
What quantitative results should we strive for? Women can stop at 30-40 push-ups. Men should perform 50 to 100 repetitions. These are good indicators, but not the limit for those who want to have a powerful, pumped up body or are seriously involved in sports.
On average, in a month and a half of regular exercise, it is possible to achieve 100 (50 for women) push-ups. In this case, the training will take 10-15 minutes. During this period, arm strength will increase significantly, and pleasant changes will appear that will be visually noticeable.
There is an opinion that you should not perform more than 15 repetitions in one approach. With large quantities, endurance increases at the expense of physical strength and volume.
In order for muscle and strength to grow, it is important to pay attention to technique, complicate movements, and increase their amplitude. For example, doing push-ups or choosing more difficult options.
What are the variations of push-ups?
This seemingly simple exercise has a large number of variations. Some experts claim that there are more than fifty of them.
Many well-known athletes and bodybuilders make their own changes and additions, which radically change the direction of the main load and open up new opportunities.
You can choose an easier version of the exercises or, on the contrary, complicate the training conditions. The choice depends on personal desire, physical capabilities and goals.
Classic version
The technique of this exercise is familiar from school physical education lessons. Take an emphasis while lying down (lean on your palms and toes). Hands slightly wider than shoulder width, palms forward. Place your feet on your toes, which are wider than shoulder width apart. When moving, the muscles of the chest, deltas, and triceps work.
Knee push-ups
The lightweight version is suitable for beginners, older people, and those who have problems with the spine. The starting position is the same as in the classic version, but the emphasis is not on the toes, but on the bent knee joints (feet on top of each other, above the floor).
This method of training removes part of the load from the lumbar region and reduces the effort when working all muscles.
According to research results: with classic push-ups, the workload is 64% of the athlete’s weight, with emphasis on the knees – 49%.
Doing push-ups requires a certain amount of fitness and can be so challenging that it discourages you from continuing your workout. Wall push-ups are a very easy but practical exercise that is ideal for those who are taking their first steps, as it allows them to gently and comfortably prepare the muscles and joints for more significant loads. The technique is simple: stand straight at a distance of about one step from the wall. The palms are placed at shoulder level, the distance between them is slightly wider than the shoulders. It is advisable to lift your heels off the floor, then the body weight will transfer to your arms.
It is necessary to move towards the wall, bending your arms at the elbow joints until your chest touches it, and from the wall until your arms are completely straight. Keep your body straight, work only with your hands.
Wide grip push-up
Spread your arms wide, between your palms should be approximately twice as wide as your shoulders, elbows to the sides. Two types of hand support are used:
- on the palm (fingers forward)
- on fists (fingers back)
Toes rest on the floor. The distance between them is narrower than shoulders. When moving down, the arms are bent so that the elbows invariably “look” to the sides. Having touched the floor, the athlete immediately rushes upward, straightening his arms.
It is important to maintain the correct body position while performing all movements; the effectiveness of the workout depends on this.
The body should be straight from head to feet. You cannot “help” yourself by moving your body, bending in the lumbar region, touching your stomach to the floor, or lifting your buttocks “mounded”.
Push-ups with a wide grip (to pump up the chest muscles)
The previous exercise allows for strengthening (increasing the level of load on the chest muscles). To do this, you need to raise your legs above the floor (place them on a bench/sofa), and place your palms on the floor.
Experts say that when resting on a stand 60 cm high, the load increases to 75% of the athlete’s weight. If there is a need to make the task easier, then rest your hands on the bench and your feet on the floor. The higher the bench, the easier it is to do the exercise.
Important! The more the arms are spread to the sides (the wider the grip), the more significant the load the pectoral muscles receive.
Medium grip push-up
Lie down with your hands shoulder-width apart. Elbows along the torso, directed back. You can rest on your palms or fists, as in the previous version. Place your legs in a comfortable position, but the distance between them should be narrower than your shoulders.
When moving your body towards the floor, bend your arms at the elbows, pointing them back. They should move along the sides close to the torso. Touch the floor and immediately begin moving upward. Keep your body straight!
This type of push-up engages and works the triceps well. Strengthening and facilitating the exercise is similar to the previous one.
Hands-together push-up (close grip)
This training option is performed only with emphasis on the palms. Place your hands side by side, fingers in front, resting on the floor.
To make the movements more comfortable, you can turn your hands slightly inward, and cover the fingers of the other with the fingers of one hand. Socks should be shoulder-width apart or a little wider.
When moving down, the arms bend. The elbows move along the body, they are directed back and slightly to the sides. At the lowest point of the amplitude they touch the back of the hand. Raise up until your arms are fully straightened. This option is considered difficult. It is useful for the triceps and frontal deltoids.
One-arm push-ups
The legs are positioned wide to provide stability. Bend your left arm slightly and place it behind your back, your right palm on the floor (it’s safe and convenient to use special supports for push-ups).
The supporting arm should be in line with the body, without moving to the side. In this position, the athlete has only three points of support, but widely spread legs make it easy to maintain balance. When moving down, the elbow bends and moves to the side.
You need to lower yourself to such a level that your chest touches the floor. After touching, push-ups begin until your arm is straight. The shoulders are kept parallel to the plane of the floor. After completing the planned number of repetitions, switch hands.
For good balance, technical and safe hand clapping, it is good to have strong abdominal muscles. And now the difficult exercises.
Push-up with clap
The set of movements in this training not only loads the muscles well, but also develops strength, agility, and speed.
Place your hands on the same line, the distance between your palms is 1.5-2 times wider than your shoulders. Socks should be shoulder-width apart or closer. Powerfully “push” your body up, lift your palms off the surface, and quickly clap your hands. Please note that after clapping, you need to land softly and gracefully on your palm, and not “flop” on the floor.
As soon as you touch the surface, repeat the chain: powerful upward movement, clap, landing. The movement of the hands is harmonious, rhythmic, strong, fast. Push-ups with clap are performed by boxers; it should definitely be included in the training plans of fans of various martial arts and sprinters.
Push-ups
Another interesting type of push-up that helps strengthen bones and develop strength in the hands. You can work with both wide and narrow arms. Focus on fingers.
This training must be performed with great caution: if the fingers are not “held” very securely, it is better to temporarily abandon this exercise and work with a wrist expander to strengthen the hand.
Weighted push-ups
For those who engage in strength sports or want to significantly increase muscle volume and clearly outline the relief, there are special weights. They significantly increase the load, allowing you to work out muscle tissue more efficiently and deeply.
As a rule, special vests with weights are used for weighting. They are also used for pull-ups on the bar, etc. A barbell plate is also used as a weight. But with such a load, someone must always be nearby to not only help position the plate correctly on the back, but also to ensure that the load does not fall. You must do push-ups with such weights carefully.
When including weight training in your training program, start with a small load and increase the weight gradually (no more than 1-2 kg per week).
Deep push-ups
Muscles are most effectively worked through movements with a large amplitude. To remove the restriction on downward movement, you need to “lower” the floor level.
To do this, you will need three strong, stable chairs: one for support for the legs and two (of the same height) for the arms. All kinds of stands (from 10 to 15 cm) are also suitable. They must be reliable and stable. The best option is special handles for push-ups, which can be purchased at a sports store.
All these additional devices are necessary to be able to descend below the level of the support (hands)
Sample program for the initial stage
Determine days for three to four classes per week. Those who plan to exercise every day should initially train every other day. During the first lessons, do not overexert yourself, allocate enough time for proper rest and recovery. At the initial stage, the plan is usually drawn up for a month (by weeks).
It could be 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
From the fourth week they work on increasing the number of repetitions.
Starting from the fifth week, the training program is developed independently, a training plan is drawn up for each day.
Example for more adapted
This is a program for those who have already passed the initial stage and are ready for full-fledged training, the task of which is to form a beautiful, strong body.
The program should be changed every 5-7 weeks. The number of repetitions per set is gradually added.
1st day:
- warm-up
- push-ups with weights - 4 sets of 12-15 times
- hand push-ups together - 4, 10-12
- Ab exercise – 1, 40-50
Day 2:
- warm-up
- 100 reps for the 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
Nuances
- Some adjustments can be made to the standard description of exercises, which are due to different anatomical structures and flexibility. For example, the placement of the hands on a plane should be as comfortable as possible so that there is no discomfort in the joints. When moving, you must avoid excessive flexion/extension/twisting of the joints. Determine the position of your palms that will ensure a comfortable push-up.
- Develop wrist flexibility with specific exercises. Before each workout, you should warm up your wrist joints.
- An excellent prevention of sprains and injuries to these joints is the use of special wristbands (or special bandages). Such protection is especially important when performing complex movements, for example, with clapping, on one hand, or without emphasis on the legs.
- Many women cannot work with full amplitude (large bust), so special supports should be used. They make it possible to significantly increase amplitudes.
- The higher your legs are, the more difficult it is to do push-ups, the more the muscles are loaded (use a stool, a sports bench, a regular table). Experienced athletes use this effect when performing vertical push-ups (legs up).
- Don't forget to include exercises for your biceps and abs in your workout program.
- : Muscle building requires carbohydrates and proteins, vegetables and meat!
Many novice athletes underestimate the importance of push-ups for pumping up the pectoral muscles. Although many types of push-ups help pump up different muscle groups.
Beginning bodybuilders consider push-ups to be ineffective and most often completely remove them from their training program.
Are they doing the right thing? It is very difficult to clearly answer this question. Agree, ordinary pushups very boring: up and down, up and down and so on. Although all push-ups are one of the most effective and simplest bodyweight exercises.
Massive push-ups can be done anywhere, anytime. By doing push-ups, you can develop triceps, shoulder, pectoral, and deltoid muscle groups. In addition, the abdominal, back and leg muscles are trained.
Types of push-ups
Most people only know about military and school push-up styles. But it turns out that there are a huge number of types of performing this exercise. There are many types of weight push-ups. This is a big plus, since different push-ups can work different muscle groups.
Good luck to you in your endeavors. Believe in yourself and you will definitely succeed!
Push-ups are simple and do not require special conditions or equipment. At the same time, amazing results can be achieved, provided that the push-up program is chosen correctly and classes are carried out regularly.
What results can be achieved?
- Development of endurance and strength.
- Development of agility, strength and speed qualities.
- Moderate muscle building.
- Strengthening the shoulder girdle and abs.
- The ability to control your body well.
What muscles are trained?
Different muscle groups are involved. It all depends on the technique and type of exercise. Basically, three groups work: deltoids, triceps, pectorals. In addition, the abs are tensed, as well as in static mode - the muscles of the back, legs and intercostal muscles.
Types of push-ups
There are several varieties on the basis of which you can create an individual set of exercises. Push-ups can be made more difficult, thereby achieving one or another effect. Depending on which muscle group needs to be developed, an exercise with a certain position of the hands is used. Push-ups for beginners can be performed in a simplified version. Thus, along with the classic ones, you can use exercises with narrow or wide stance of the arms, push-ups on one hand, with weights, with emphasis on the knees, with feet on a bench, using special handles, on fists and on fingers.
Execution technique
Without the right technique, you cannot expect the desired result. It is important to remember that when performing an exercise you need to feel the muscles, so it is important to be able to concentrate on them. We must not forget about breathing: when we go down, we inhale, when we go up, we exhale. When doing push-ups, straighten your back, do not lift your buttocks. In the starting position, keep your arms extended. The body goes down by bending the arms at the elbows. Bring your chest as close to the floor as possible, but do not touch it.
Push-up system
Various training systems have been developed for beginners and experienced athletes. There are programs designed for a month, for 6 weeks, for 15 weeks, the “100 push-ups” program, “10 X 10” and others. Many experienced athletes create a set of exercises for themselves.
The floor push-up program is developed depending on the training goals. If you need to increase endurance, then you need to perform a large number of repetitions. To increase muscle mass, you need to do no more than 12 repetitions, but at the same time carefully monitor the technique of execution, and also complicate the exercise, namely, push-ups on one hand, use handles, and use weights.
A push-up program can include various types of exercises in which one or another muscle group works to the maximum.
For triceps
With medium hand position
Hands are approximately shoulder width apart. Elbows point back, emphasis on palms, fingers forward. Place your feet as comfortably as possible, but they should not be wider than shoulder-width apart. When bending your arms, your elbows remain pulled back and almost adjacent to your body. If you focus on your fists, your fingers need to be turned inward. A lighter option is possible - hands on the bench, feet on the floor. A more difficult option - hands on the floor, feet on the bench.
With a narrow hand position
Place your hands on the floor at chest level, palms side by side, fingers pointing forward. Feet chest-width apart, maybe a little wider. When bending your arms, your elbows move back and slightly to the sides, your chest lightly touching your palms. This type of push-up is considered difficult. In addition to the triceps, the anterior deltoids also develop.
For the pectoral muscles
Place your hands on the floor, placing them almost twice as wide as your shoulders, with your elbows out to the sides, resting on your palms, fingers forward. Do not spread your legs wider than your shoulders. When bending your arms, your elbows should always be directed to the sides. Do not lift your buttocks up or bend - the body should be straight. You can perform a strengthened or lighter version, as in the exercise with medium arms. If the emphasis is on the fists, then turn the fingers back.
With emphasis on one hand
To maintain balance, your legs should be spread as wide as possible, your arms wider than your shoulders. Place one hand behind your back. When doing push-ups, the elbow is pointed to the side. The exercise also develops the triceps. To keep the body in balance, you need a well-developed abs.
Loaded
To perform this exercise, wear special vests with weights or place a barbell disc on your back. In the second case, you can ask an assistant to make sure that the pancake does not fall.
On fingers
This exercise perfectly develops hand strength and strengthens bones. You can do the exercise with a medium, narrow or wide stance. If your fingers are weak, you must first strengthen your hands with less complex exercises.
With handles
For better muscle development, special handles are used. In this case, the range of movements increases. Instead of handles, you can use palm rests. Thanks to this type of push-ups, strength qualities develop, the athlete learns to better control his body.
With clap
This exercise is designed to develop agility, strength and speed. Legs and arms should be placed wider than shoulders. Then push off, quickly clap and lower yourself onto your hands as gently as possible. During the exercise, the arms move very quickly. These push-ups are recommended for boxers and other martial artists.
Pushups. Training program for beginners
First of all, you need to find out your level of training, that is, how many push-ups you can do in one approach. Often, beginners cannot do 10 repetitions.
The push-up program will depend on your goals. Typically, athletes use this exercise to develop strength and endurance. In this case, you need to do a large number of approaches with short breaks.
On the first day, do as many repetitions as possible in the first approach. Then rest for no more than 2 minutes. In the second approach, you will be able to accomplish less, and this is normal. Do 5 approaches a day, repetitions - as many as possible. Train in this mode until you can do the same number of repetitions in all sets.
For the next stage of training, you need to set a new norm. For example, you did 15 repetitions. Now you need to do 25. Again, do 5 sets a day and train until you can do 25 in all sets.
Now you need to move on to 10 approaches, and reduce the break between them to 1 minute. Bring the number of approaches to 15, while the number of repetitions should be at least 3/4 of your maximum (for example, the maximum is 30, then the exercise must be done at least 22 times in one set). When you manage to do 22 times in each approach, increase the number of repetitions by 1, that is, do 15 X 23.
Training rules
- Before performing push-ups, you need to warm up.
- Train three times a week, gradually moving to daily exercise.
- To track results, it is convenient to keep notes.
This 17 push-up workout to failure will test your endurance and tone your pecs, triceps and shoulders.
Are your pecs or shoulders lagging, or maybe your triceps need a serious shake-up to get them growing?
Or perhaps you'd like to improve their shape and size while maximizing your metabolism 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 workout described is challenging and will require your utmost physical strength, but in the end, every drop of sweat will be worth it.
Before high-intensity training (HIIT) methodology came to the rescue of the legions of desperate jocks who spent countless hours doing slow-tempo, low-intensity exercise and brought them the desired freedom from fat while preserving muscle mass, for many, trying to maintain this balance ended in metabolic collapse and disastrous results.
Now, by combining short, ultra-intense bouts with short periods of rest and/or active recovery in 15-20 minute periods, dedicated athletes can achieve phenomenal results in both maintaining muscle mass and losing weight quickly. And although cardio often plays a leading role when it comes to losing fat, for many it does not provide the desired effect when it comes to quality muscle volume.
By performing rapid series of strength exercises on different muscle groups to failure, one after another, interspersed with just enough rest to recover for the next set, the muscles are forced to work harder, more blood is supplied to the target muscle groups, and the metabolism receives a powerful boost. for overclocking. If you apply this approach wisely, you will certainly achieve a leaner and more muscular body.
The following workout uses HIIT principles to primarily target the chest/shoulders/triceps.
Give it a try. Get used to it. Use it wisely, and your pectorals will have no choice but to get stronger.
Video - types of push-ups and their functions
We've already covered the topic in detail, now it's time to use the right technique to pump up your muscles.
Training program
| Types of push-ups | Approaches | Repetitions |
| 1. With cotton | 1 | To failure |
| 1 | To failure | |
| 3. With weight transfer on one hand | 1 | To failure |
| 4. On an inclined surface with a reverse grip | 1 | To failure |
| 5. Weighted | 1 | To failure |
| 1 | To failure | |
| 7. Spiderman push-ups (Spiderman) | 1 | To failure |
| 8. On a surface with a negative slope | 1 | To failure |
| 9. With cross lift | 1 | To failure |
| 1 | To failure | |
| 11. With a pause | 1 | To failure |
| 12. With a wave of your hand up | 1 | To failure |
| 13. On fists | 1 | To failure |
| 14. With a bend in the lower back | 1 | To failure |
| 15. On an inclined surface with a wide grip | 1 | To failure |
| 16. On one leg | 1 | To failure |
| 17. Narrow grip | 1 | To failure |
- Perform different types of push-ups as one giant set, resting 45 seconds to 1.5 minutes between each exercise (depending on your skill and recovery speed).
- Each exercise should be performed for as many repetitions as you can (AMRAP). Twenty reps per set will mean you have excellent endurance.
- This workout is designed for those who have at least a year of good training experience.
- If you are not yet that experienced (or just starting out), it is better to modify the workout for safety reasons. If you are a beginner, you should reduce the number of repetitions, eliminate some movements and/or increase the rest time between sets.
- Always start with a warm-up.
1. Explosive clap push-ups
These movement variations help develop explosive strength in the arms, chest, and shoulders, focusing on fast-twitch muscle fibers that will give you impressive size gains.
To perform this movement, you'll need to add some elements to your regular pushup.
Plyometric (explosive) push-ups mean that you need to accelerate in the eccentric phase (the negative phase of the movement, that is, the downward movement). Don't pause at the bottom. Instead, move from the eccentric to the concentric phase as quickly as possible, that is, try to push your body up as quickly as possible so that at the end of the movement you gain maximum speed and have time to clap your hands. Instead of stopping at the end, accelerate, lift your hands off the ground and perform a clap. Land in the starting position and continue with the exercise while maintaining control.
2. Push-ups with feet on a fitball
3. One-arm push-ups
In this push-up variation, one hand has to stabilize the body while you bring the other hand under your working hand. This way you need to maintain balance and prevent your shoulder from twisting.
To perform it, take a standard lying position; perform one repetition, lift your hand off the ground and bring it behind the opposite (supporting) one, touch the ground and return it to its place. Complete one repetition and do the same on the other side. Perform until you reach the desired number of repetitions. The number of repetitions for this movement can be reduced due to its difficulty.
4. Incline push-ups with reverse grip
This exercise is performed in a prone position, but the inner part of the arm should be facing forward; this variation works more muscles compared to the usual one. Along with the chest, the work includes the shoulders, arms, legs, core muscles and upper back.
To perform it, grab the bar, your body should be inclined at an angle of approximately 45 degrees to the surface, your toes resting on the floor. Take a reverse grip, slowly lower your body towards the bar and push up.
5. Weighted push-ups
This is an advanced version of the regular push-up that has been around for a long time. Weighted push-ups use the same muscles, but put more stress on them. With added weight, this movement better replicates a traditional bench press than a simple push-up. Additionally, since the weight must be kept in balance, more stabilizer muscles are recruited to perform the movement.
Get into a standard prone position and have your partner place a barbell plate on your back. Trying to maintain your balance, perform a regular push-up.
6. Sideways push-ups
This movement, which requires more coordination and flexibility than a simple push-up, targets the outer and inner pecs and also targets the core.
To perform this, take a standard prone position, but place your hands a little closer to each other and your legs wider. Do a push-up. Then spread your arms wider and bring your legs together. Do a second push-up. Alternate until you have completed the desired number of repetitions.
7. Spiderman push-ups
In addition to working the key muscles for push-ups, this movement also improves flexibility and mobility of the pelvis, as well as promoting good posture and mobility throughout the body.
To perform this, do a regular push-up from a standard bench position, but spread your elbows slightly on the way down. As your body lowers to the ground, pull your right knee toward your right elbow, straighten it, and rise into the starting position while lying down. Repeat for the other side. Changing sides, perform the desired number of times.
8. Push-ups on a surface with a negative slope (with your feet against the wall)
Negative incline push-ups focus on the upper pecs to work that stubborn area. This movement can be challenging at first, but as you get the hang of it, you'll appreciate how well it works your upper body (since your legs aren't involved in the work).
To perform, place your feet against the wall and your body should be at a 45-degree angle to the ground. Lower your body until your forehead touches the floor. Do push-ups.
9. Push-ups with cross lift (arm/leg)
This movement is even more demanding on the stabilizing muscles of the core, since the arm and opposite leg leave the ground at the same time. It must be performed slowly, with perfect plank technique.
To perform this, do a regular push-up, but as you move up, extend your left arm forward while simultaneously extending your right leg back and up. Lower your arms and legs to the starting position and repeat on the opposite side. Switch sides and complete the required number of repetitions.
10. Shoulder touch push-ups
This movement works the muscles throughout your upper body while challenging your core 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 prone position with your arms fully extended. Stretch your hand across the body and touch the opposite shoulder; perform the next repetition. Change sides as many times as desired.
11. Push-ups with a pause
By pausing at the bottom of a standard push-up, you prevent the spring reflex (the tendency of the muscles to return to a neutral state) that would otherwise help you on the way up.
To perform this, do a standard push-up, but instead of immediately pushing your body up from the bottom, hold at the bottom for two full seconds. Then explosively return to the starting position.
12. Push-ups with an arm swing
This movement develops rotational strength in your core while working your chest, shoulders, and arms one side at a time.
To perform, start with your body lowered to the ground, as in a simple push-up. Explosively lift your body to arms outstretched, but instead of stopping, allow one arm to lift off the floor. Raise this arm towards the ceiling, turning your body completely towards it. Keep your entire body straight and roll onto the side of your foot as you repeat. Repeat the same for the other side and perform the desired number of times, or better yet, until failure.
13. Push-ups
This movement is a great way to avoid wrist curl, which occurs to some degree with all other push-up variations (instead of the base of the hands, the load falls on the fists).
To do this, take a standard push-up position, but press your fists rather than your open palms into the floor. Do push-ups in this position.
14. Push-ups with a bend in the lower back
The backbend push-up (or Chaturanga Dandasana) requires more force in the combined movements of the core compared to other variations. In particular, with each repetition you need to use the pelvis and the entire shoulder girdle. The mobility of the thoracic spine also improves.
To perform, take a standard lying position, lower your body completely down so that your pelvis touches the floor, push up and transfer your body weight to your heels. Push your pelvis up as high as possible, extending your arms until your chest is fully extended, hold this position for a second, then repeat.
15. Incline push-ups with wide grip
This movement is a great way to engage all of the large sections of the pectoral muscles, focusing on the lower part. In addition, thanks to a wide grip, more stress is placed on the chest and less on the shoulders and triceps.
To perform, lean against the bar on the Smith machine so that your body is at an angle of 45 degrees, as wide as you can, remembering to control your body movements in all phases. Lower yourself slowly and explosively return to the starting position.
16. One-legged push-ups
This is a great way to work your stabilizer muscles while also targeting your pecs, shoulders, triceps, and core.
To perform, take a standard position while lying down, placing one leg on the floor and lifting the other up. For the first repetition, keep one leg suspended, for the next, change to the other, repeat.
Remember to keep your glutes and entire core tight to prevent your body from swaying from side to side with each repetition.
17. Close grip push-ups
This movement is an effective way to work the triceps to increase their strength and size. Compared to wide-grip push-ups, it involves keeping the body as compact as possible. Keep your elbows close to your body and your shoulders tense.
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