There are many types of push-ups, and this is a big plus, since you can work different muscle groups.
All types of push-ups can be divided into two large groups: push-ups without objects and push-ups using objects.
Objects are benches, balls, chairs, etc. Push-ups vary in difficulty, effectiveness, and the muscles they work.
Push-ups without additional objects
When performing these exercises, the distribution of the load depends solely on how a person places his hands and positions his body.
The general rules for performing such push-ups are as follows:
- The wider your arms are, the greater the load on the pectoral muscles.
- The closer your hands are (maximum position is palm to palm), the more the triceps are tensed.
- To strengthen your fingers and hands, you need to do push-ups on your fists or fingers.
- You can increase the load by doing push-ups on one arm.
- To reduce the load, you should lean on your knees.
By adhering to these rules, you can work out your muscles well with different degrees of load without the use of additional devices.
To perform push-ups, take a lying position, straighten your back, do not lift your pelvis up. By bending your arms, lower your body towards the floor, but do not lie on it. Then, with muscle effort, unclench your hands and return to the starting position.
There are many different variations of push-ups that target different muscles, depending on the placement of your arms and legs in relation to your body and the working surface.
A separate group includes the so-called plyometric push-ups: exercises whose main purpose is to create the effect of explosive force. These push-ups are useful for those who want to gain speed and agility, but they are ineffective for muscle growth.
Perform polymetric push-ups from the same position as regular push-ups. When lifting your body, you need to push off the floor as hard as possible so that your upper body is in the air. The most popular polymetric push-ups are the clap push-up and the change-height push-up.
Push-ups
The presence of supports is the only way this exercise differs from classic push-ups. It is best to use stools or chairs.
It is important to choose the correct distance for the arms, because overloading can damage the shoulder joints. The optimal position is for your hands to be slightly wider than your shoulders. Your feet can be placed on the sofa or on any other support - the same chair will do.
The essence of the exercise is that the upper body in each push-up should fall below the level of the palms. It is advisable to perform the exercise smoothly, maintaining correct breathing - as you inhale, we lower ourselves down, and as we exhale, we squeeze the body up.
Push-ups with additional objects
In such exercises, the load is adjusted through the use of additional objects, for example, a bench, chair, weighting material (weight vest, barbell plate, several books, etc.).
Push-ups using a bench are performed in a very simple way. Feet are placed on a bench, not on the floor, the center of gravity shifts, and the load on the arms increases.
Instead of a bench, it is permissible to use a sofa and even a window sill. The basic rule of this type of push-up is that the higher your legs are, the more difficult it is to perform a push-up.
Chairs can be used to effectively stretch muscles. Three chairs are installed as support - two chairs for the arms and one for the legs. When doing push-ups, your chest should be lowered below the level of your hands. This exercise effectively engages the chest muscles. Chairs must be very strong and installed correctly - otherwise there is a risk of injury.
Weights are needed in order to increase body weight during push-ups and, accordingly, force the muscles to work with greater efficiency. A weighting object is placed on the back, slightly below the shoulder blades. When performing such exercises, it is important not to overstrain yourself by using weights that are too heavy for yourself.
Handstand push-ups
One of the most difficult types of push-ups is the handstand push-up. This exercise is designed to develop the upper body and involves the chest, shoulders and triceps.
No additional equipment is required to perform the exercise. If you learn to do 3 sets of 15 times this way, you will notice how much your shoulder girdle will change in the direction of growth and strengthening.
Correct performance of push-ups while standing on your hands:
- Bend over, place your hands on the floor shoulder-width apart.
- Push off the floor with your feet and stand with your arms fully extended. You can touch the wall with your feet.
- The body and legs must be kept straight throughout the entire exercise.
- Your gaze should be directed at the wall, not the floor.
- You should lower yourself slowly until your head touches the floor. Just as slowly you need to straighten up.
- Low execution speed is the key to success. If you rush, you can easily get injured.
When performing push-ups while standing on your hands, the following muscles are used:
- Deltoid;
- Supraspinatus muscle;
- Trapezoid;
- Triceps;
- Top of the pectoral muscle;
- Serratus anterior;
- Coracobrachialis muscle.
You should not do too many repetitions of this exercise: staying upside down can have a negative impact on your health.
Narrow push-ups
So-called narrow push-ups (or push-ups with a narrow hand position) involve many muscles, the load on which can be adjusted by changing the position of the arms and body. Narrow push-ups are classified as moderate exercises. The strength emphasis shifts to the triceps, and the pectoral and deltoid muscles are also well worked out.
The hands should be positioned so that the thumbs and index fingers touch, the remaining fingers should be fanned out. When performing the exercise, you should lower yourself slowly, and at the highest point, strain your triceps for a couple of seconds - this will increase the load on them. When performing it, it is important that the buttocks and thighs do not stick out or sag.
Push-ups with narrow arms are performed as follows:
- Keep your body as straight as possible.
- We take the standard position for simple push-ups.
- We place our hands so that they are under the central part of the chest and touch each other with their fingers.
- We begin push-ups with our chest almost touching the floor.
- When moving upward, we fully straighten our arms.
One-arm push-ups
Exercises such as one-arm push-ups are performed to increase endurance and strengthen many muscle groups: shoulder girdle, chest, triceps. Of particular note is the strengthening of ligaments.
Push-ups of this type are difficult to perform, but with their help you can develop powerful muscles.
You won't be able to do push-ups on one arm right away. First you need to learn how to do push-ups from the floor using the classical method.
To perform one-arm push-ups, it is important to develop a sense of balance. A “clean” exit is achieved through the arm and shoulder girdle, but at first the oblique abdominal muscles will certainly be involved. An excellent result for push-ups on one arm is fifteen to twenty exits.
A very important point is the position of the legs during push-ups. The wider your legs are, the easier it is to perform the exercise. By gradually bringing your legs together you can achieve perfect execution. The knees should be straightened so that they do not participate in the pushing. The pelvis cannot be protruded; the lower back must be held tighter, without bending.
One-arm push-ups generally do not allow for arching or swaying of the body from side to side. The tension is very high and a person may well get injured.
It is better to hold your free hand behind your back, but if this is difficult to do, it is permissible to extend it along the body.
It is extremely important when performing push-ups on one arm that the hand of the working hand is strictly under the shoulder. This way the muscles of the chest and shoulders develop better.
You can hold your head freely while performing the exercise, but it is better not to lift your head up. Relax your neck.
Push-ups with clap and jump
Also a difficult method of push-ups, but much easier than the previous one. It is necessary to lift your hands off the floor when moving your body up. At the same time, you should try to clap your palms. This exercise develops “explosive strength” and strengthens the blow.
In technical terms, push-ups on fists are practically no different from classic push-ups. The fulcrum in this case is the phalanges of the fingers. When performing push-ups on your fists, the muscles of the shoulder girdle, chest, pelvis and torso are tensed.
The exercise is performed as follows:
- We lie down on the floor.
- We bend our arms at the elbows (90 degree angle). Clenching your fists, we lean on the floor so that the weight transfers to the knuckles. The main weight should be on the knuckles of the index and middle fingers.
- We clench our fists tightly and begin to lift our body off the floor. It is not advisable to stop at the top point; you need to keep your arms tense. The back should be kept straight, the body and legs should form a single line. When lifting, the shoulders go up first; the waist should not arch.
Push-ups– the exercise is quite complex and should not be performed without prior preparation. The number of repetitions should be reasonable. The load must be increased gradually.
At first, the skin in the knuckle area will certainly make itself known and you will feel discomfort, but then the skin will harden and the knuckles will get used to the load. To reduce the pressure, use a special mat.
Benefits of fist push-ups
Such exercises are useful for people involved in boxing, kickboxing and other striking sports.
Positive aspects of push-ups on fists:
- strengthening tendons;
- prevention of hand injuries upon impact;
- strengthening the knuckles and skin on the fists;
- strengthening the muscles of the chest and arms;
- strengthening the metacarpal bones.
Push-ups with fists do not cause any harm - it is only important not to overload the body, working exactly as much as necessary.
If doing push-ups on your fists is difficult at first, you can do the exercises on your knees.
Push-ups are valued not only in purely male sports. Today, fitness and aerobics trainers are increasingly including push-ups in the program for the fair half of humanity. Push-ups strengthen not only the muscles of the arms and back, but also the pectoral muscles and abdominal muscles.
Each of the exercises described below is guaranteed to increase interest in training and motivate you to continue to fight for a beautiful body and sculpted muscles.
Wide grip
The muscles of the arms and shoulder girdle are less stressed. The main attack is on the chest. Important: do not let your back sag down, and do not stick your pelvis up. Lower yourself until your elbows are at a 90-degree angle.
If it is difficult to perform such an exercise from the start, you can start it on your knees. All the details are in the next video.
Narrow grip
This variant of the placement of the hands allows you to work primarily the triceps and, to a lesser extent, the muscles of the chest and shoulder girdle. The feet can be spread slightly to the sides to make it easier to maintain balance.
Source: monsterbody.net
On fingers
This option strengthens the muscles of the chest, hands and forearms. In a prone position, the distance between the hands should be slightly wider than the shoulders.
Source: bodyboom.md
On fists
Many people complain of pain in their wrists after doing push-ups. The solution is to practice with your fists. The load is transferred to the knuckles. Don't forget to put something soft under your hands (a gymnastics mat or a folded towel). And remember: to pump up in this position, the pushing force must come primarily from the muscles of the shoulder girdle and chest.
Source: mind-strength.com
Front clap push-ups
This explosive (plyometric) exercise further develops the muscles of the shoulder girdle, chest and triceps. You are allowed to spread your legs slightly to the sides to make it easier to maintain balance.
Source: trend.com.mm
Push-ups with a clap behind your back
Yes, it's real. Moreover, there are those who manage to do push-ups with a clap in front and behind at the same time. Watch and learn:
With support on one leg
The difficulty lies in the need to maintain balance and maintain body stability. The muscles of the latter, by the way, put a lot of stress on the abs during this exercise. So don’t be surprised if, after 4-5 sets, it’s not just your arms and chest that ache.
There is a whole range of exercises that do not require going to the gym to maintain a beautiful figure and strong muscles. Classic push-ups, known from school physical education lessons, with a well-chosen program (number of approaches, types of presses) can be an excellent daily workout.
What do push-ups do?
These exercises are a great way to build a strong and beautiful muscle frame. The training block is selected for any age and gender. Many people believe that this type of exercise trains only a small number of muscles, but when the emphasis shifts (supporting positions of the arms and legs), the whole body is involved in the work. Actively pressing your own body from the floor makes you work:
- large chest muscles;
- triceps muscles (triceps);
- biceps muscles (biceps);
- deltoid muscles;
- Serratus anterior muscles (muscles of the lateral chest and upper ribs).
In addition to forming and strengthening the muscular frame, push-ups, like any properly constructed physical activity, develop proper breathing, lung function, improve blood flow in all parts of the body, strengthen ligaments and joints, and saturate the body’s tissues with oxygen. There is no age limit: even children can do push-ups under adult supervision.
For men
Standard push-ups with a properly designed program will allow any man to form a strong, attractive body. In combination with a diet, you can achieve the classic advertised body contour, which is actively promoted by modern mass culture. It is also worth noting the enormous benefits of these exercises for those who engage in martial arts: the joints of the hands, back muscles and abdominal muscles are strengthened, some push-ups qualitatively develop endurance.
For women
Although many people consider this type of training to be purely masculine, it is ideal for shaping an attractive female body. Naturally, the number of approaches and types of exercises will differ from the men's set, but with a properly designed program you can achieve quick and noticeable results. In addition to general physical benefits, exercise will help in the following aspects:
- the load on the forearms prevents sagging and sagging skin;
- excess weight is lost due to active burning of calories;
- correct posture is formed;
- the pectoral muscles are strengthened, which improves the shape and tone of the female breast;
- the upper abdominal muscles form an attractive flat stomach.
Types of push-ups
There are many varieties of push-ups depending on which muscle groups are emphasized. We must remember that you cannot thinklessly approach training and immediately try to perform exercises with weights or on weak muscles. The easiest consequence will be severe soreness a few hours after the approaches, but an unprepared person can also get serious injuries. It is better to start with classic push-ups, and after gradually strengthening the body, complicate the exercises and the load on the body.
Classic
The exercise technique is familiar from school physical education (the natural position of the body when a person wants to rise from such a position). The lying position is supported on the toes (feet together or slightly apart) and open palms. Place your palms slightly wider than your shoulders. The ideal execution is to touch the floor with your chest and chin, look in front of you. The deltoid muscles, triceps, and deltoids are worked out. After a few weeks you can already increase the level of difficulty.
With weights
These push-ups are used by those involved in strength sports. Their focus is designed for the deep development of muscle tissue more than for the formation of relief. It is important to remember that weights cannot be done instantly, that is, on some day, add 10 kilos of additional weight to yourself in the approach. Ideally, when the load is increased, special vests are used, the weights of which can be changed (they are tailored to distribute the load throughout the body as comfortably as possible).
In the gym, you can use a barbell plate, which a partner will place on the trainee’s back and make sure that the load does not fall. A bench press with a girl lying on the athlete's back is often a simple show. Such an extra the load (40-50 kg) is actually beyond the strength of the average person. To reach this level, you need to train long and professionally.
Deep push-ups
This technique is designed for maximum efficiency in working out muscles with a large vertical amplitude. To do this, the level of the floor (the lowest point during the press) is lowered. In the gyms you can often find athletes who perform exercises using chairs or dumbbells with wide weights. This can cause injury because the supports are unstable. The ideal solution would be to purchase special handles from a sports store to increase the amplitude.
Slow push-ups
From the name it is clear that the exercise (of any type) is done at a slow pace. Its meaning is that endurance is trained without weights, and strength is trained with additional weight. The key to slow presses is continuity. This means that you do not need to stop at the bottom and peak points of the arm curl, but immediately begin the reverse movement. Each person chooses a speed different from standard push-ups, based on the fact that 8-10 repetitions should be done.
From my knees
A simplified form of classic push-ups, which is designed for beginners, older people and those who have contraindications to standard exercises. They differ from basic exercises in that the emphasis is not on the toes, but on the knees, while the feet need to be crossed. Studies have shown that the useful load on the spine is reduced by approximately 15%. The press itself is no different from regular push-ups.
Wide grip
To emphasize the load on the pectoral muscles, a wide grip is used: the hands rest on the floor at a distance twice as wide as the shoulders, the elbows diverge to the sides when lowering down. Weightening of this exercise occurs by raising your legs on a bench or stand. Raising the fulcrum of the feet 60 cm from the floor will increase the load to 75% of the athlete’s weight. It is important to constantly keep your back straight and not allow your stomach to sag, otherwise the meaning of the press is completely lost.
With a medium grip
This grip will help pump up your triceps if done correctly. The palms are positioned exactly shoulder-width apart, and when lowering the body, the elbows move parallel to the body, pressing as close to it as possible. Weightening or simplifying the exercise follows the same pattern as for classic push-ups (adding weights, raising the fulcrum of the legs or kneeling).
With a narrow grip
One of the most difficult push-up variations. The emphasis is on the palms (slightly turned outward), which are located at the point corresponding to the middle of the chest. Feet shoulder-width apart or slightly wider. At the lowest point, the sternum should touch the fingers. In this position, the exercise gives maximum load to the triceps and the front part of the deltoid muscle.
On one hand
Another difficult exercise designed for trained athletes. For those who are just starting training, it is better not to even try to do such a press, because there is a high probability of breaking the supporting arm. In this case, the person will simply hit his face on the floor from a height of half a meter. Correct execution: the supporting hand is in line with the body, the second is placed behind the back; legs spread wide to provide balance. At the lowest point, the chest touches the floor; in the reverse movement, the shoulders are kept parallel to the floor.
On fingers
This emphasis strengthens the hand and all its joints. The type of push-up in this case is not important (the only exception is a narrow grip, since it is extremely difficult to position your fingers comfortably). In order to understand whether you can do a push-up, you should stand for a while in the starting position. If your fingers are tired and start to hurt in the first seconds, then it is better to abandon the exercise and work with an expander to strengthen the hand.
How to do push-ups correctly
The main mistake of all beginners is their neglect of the technique. At best, incorrect body position will lead to the absence of a clear result even after many months of training. At worst, it can lead to muscle strain, ligament and joint injuries, and accidents. Correct push-ups include:
- mandatory warm-up of the whole body before starting exercises, special attention is paid to the hands and shoulder joints;
- correct placement of the palms, feet and neck (chin at chest level);
- It is recommended to use special wrist bands;
- with any type of push-ups, the back remains straight, the entire body forms a single straight line: neck, back, hips, heels;
- correct breathing: the downward movement occurs while inhaling, returning to straight arms – while exhaling;
- regularity of training: one approach per month, even a hundred presses, will not give any effect;
- correct selection of load frequency: there is no point in working hard in one approach when you can break the workout into several stages.
How to do push-ups better
For beginners and people with problematic health (lower back, joint diseases), it is better to start with classic push-ups, from the knees, without weights and at medium speed. You can and should make adjustments to the descriptions of positions when performing an exercise based on your own anatomy. The bench press should not cause discomfort or pain. Over time, if a person feels confident in his strength, he can move on to more complex types of push-ups. Separately, it is worth mentioning proper nutrition: for normal muscle functioning, a complete diet is required.
How many times
The most common problem of those who decide to start doing push-ups is to immediately do the maximum number of push-ups and fall to the floor, suffocating from fatigue. The number of sets and repetitions is determined solely individually. Ideally, find a coach and ask him to create a program. The table of push-ups from the floor is independently formed based on the actual limit. For example, if the repetition ceiling is 10 presses, then you need to include 8 in the set, decreasing to 5 in the last approach, so that the muscles have a reserve of strength during the rest period.
How often
Experts agree that an untrained person should begin a course of push-ups every other day in order to understand the state of the muscle frame and avoid overstrain, i.e. 3-4 lessons per week. After a month, a daily training plan is formed. It is important to remember that if there are minimal injuries, you need to stop and wait for healing, so as not to provoke the development of pathologies.
The most effective push-ups
The effectiveness of the body press for a specific muscle or target is directly dependent on the types of exercises and their combinations. The main thing to remember is that intense rocking of a particular part of the body will weaken the rest. During training, you need to alternate types of push-ups and other exercises for a holistic effect on the body. Push-up technique for muscle growth and relief formation:
| Types of exercises |
||
| Strengthening the triceps | With a narrow position of the hands. The main thing is the correct technical execution: the palms are as close as possible (fingers lie on top of each other), at the lowest point of the lowering amplitude, the chest touches the hands, the elbows are spread to the sides. Press with a medium grip, when the elbows move as close to the body as possible. Weighting or switching to fists in support is added only after it becomes clear how well the triceps work. |
|
| Obtaining high-quality relief | One thing needs to be noted right away - the relief will not be formed if there is a large amount of subcutaneous fat on the muscles. The picture will be formed only if the athlete has enough muscle mass. Effective exercises will help make your arms sculpted if done with gradual, consistent weights. Otherwise, the muscles will get used to the weight and will only maintain their own condition (even increasing the repetitions will not help). The pattern of the abdominal muscles will help to form reverse push-ups. The correct execution technique is similar to the parallel bars press: hands rest behind your back on a bench or other elevation, buttocks above the floor, legs on your heels as far as possible from the point of support of your palms; the arms are bent to a position where the elbows form a right angle (a sharper position suggests good physical fitness). |
|
| Mass gain | The first thing you need to understand if you want to gain weight is that the execution technique completely changes. Regular exercises with a person weighing up to 80 kilos will not give any results. Important: a dense, balanced diet for gaining weight, strict regularity of training, and proper proper rest. A classic push-up is used, which is performed extremely slowly with a forceful, explosive finish. That is, the body lowers slowly and smoothly to the lowest point of the amplitude (2-3 seconds), fixes for a moment and returns back with a powerful force movement. The ideal number is 8-12, 4-5 approaches per set. The push-up pattern for muscle growth involves gradually increasing repetitions over 15 weeks. |
Push-up program
A correctly designed system of push-ups is the number of approaches, alternating loads and rest, and frequency of execution. It will not only protect you from injuries during execution, but will also give maximum results. Ideally, the training program should be compiled by a professional trainer, based on the results of a test workout, but you can write it yourself. It is important to stick to the program and avoid skipping, incorrect loads, and alternate with strength exercises, otherwise the benefits will tend to zero.
Video
Push-ups provide a lot of room for imagination to invent new variations of this exercise. You can place your arms a little wider or narrower, shift your body weight forward or back, add dynamic footwork, and much more! This allows you not only to “reach” any area of the pecs and triceps, but also to wake up many other muscles!
There is a very widespread opinion that push-ups are a fairly simple exercise that cannot bring any particular strength or mass, except that it will improve endurance and relief. However, this is a misconception, and although I don’t know where it came from, in my article I will try to convince you that push-ups are truly a great exercise if you do them with your head!
What does it mean? This means that you should not mindlessly monotonously do repetition after repetition, thinking about something of your own and dreaming of when it will end. Vice versa! You need to fully concentrate on the work of the muscles and feel how they tense during each repetition! Do the repetitions consciously and slowly - this will not only make the exercise much more difficult, but will also give an explosive effect to strength and mass!
As I wrote earlier, there is a huge variety of push-ups that allow you to use a variety of muscles. Below, I present a rating of push-ups (they are ranked by level of difficulty), which (if my memory serves me correctly) was first published in Men's Health several years ago.
Pushups
Difficulty level: Below average
Advantages: This push-up variation primarily stimulates the mid-chest area. At the same time, the upper and lower pecs, deltoids, and triceps work to a lesser extent. The entire back muscles are statically tense.
Performance: Take a support position with your arms straight. Don't lift your head up or down. Keep it strictly in line with your spine. Place your hands slightly wider than your shoulders. First, lower yourself to the bottom position, and then with a powerful effort push yourself up to straight arms. In the upper position, statically tighten your chest muscles for a one-two count. Only then lower yourself to the floor. Do not straighten your elbows all the way! Leave them slightly bent. Keep your abs tense. Don't let your belly sag!
Elevated push-ups
Difficulty level: Low
Advantages: When the body assumes a tilted position and your head is much higher than your feet, the emphasis shifts to the lower region of the pectoral muscles. Because this variation takes more of your weight from your legs than a regular push-up, it feels less challenging.
Performance: Place a bench in front of you and rest your hands on its edge, slightly wider than shoulder-width apart. Bend your arms and lower yourself down until your chest lightly touches the edge of the seat. Push yourself up powerfully.
Elevated Leg Push-Ups
Difficulty: medium
Advantages: This option shifts the emphasis to the upper area of the pectoral muscles. The exercise is difficult because the arms bear most of the weight of the body.
Performance: This is exactly the same movement as regular push-ups, with the difference that your toes do not rest on the floor, but on the surface of the bench. The hands should be placed slightly in front of the shoulder line. This will not affect efficiency in any way, but will help balance in the starting position.
Knee push-ups
Difficulty level: Low
Advantages: This option is for the case when you no longer have the strength, but there are still dozens of push-ups in the plan. You can use push-ups from your knees for a full “push-up” of the chest, after you reach “failure” in regular push-ups.
Performance: Take a support position with your arms straight. Place something soft under your knees, like a gymnastics mat. Keep your back extremely straight. Do not lift your pelvis up - the torso together with the hips forms a straight line.
Diamond push-ups
Difficulty: medium
Advantages: This movement, similar to the close-grip bench press, places emphasis on the inner pecs.
Performance: Take a position with straight arms, placing your hands so that your thumbs and index fingers touch each other (as in the photo). First, slowly lower yourself to the bottom position, and then with a powerful effort push yourself up. At the top point, statically tighten your triceps for a one-two count and only then lower to the bottom position. This technique will increase the beneficial load on the triceps.
Push-ups with wide arms
Difficulty: medium
Advantages: By spreading your arms wider, as in a wide-grip bench press, you take some of the load off your triceps and increase the load on your pecs.
Performance: Turn your hands outward at a 45-degree angle to avoid overloading your rotator cuff muscles, and spread them as wide as possible. The lower you go, the better. The same movement can be performed on supports, as well as head up and head down. These options are for experienced athletes who are concerned about the nuances of form.
Plyometric push-ups
Difficulty level: Above average
Advantages: The goal of any plyometric exercise is not so much to increase muscle mass or endurance, but to develop their explosive power; a quick and powerful reaction mobilizes the nervous system and recruits more muscle fibers to work. This is very useful for bodybuilders. This load stimulates nerve innervation. Simply put, the nervous network becomes denser and denser. This is reflected in mass gain when performing basic exercises with weights.
Performance: The starting position is the same as for regular push-ups. Quickly lower yourself lower, then with a powerful jerk, throw yourself up so that your hands come off the floor. “Land” on your hands and repeat the movement at the same pace. “Advanced” option: clap your hands at the top point.
Jump push-ups
Difficulty level: High
Advantages: A variation of the plyometric push-up, it develops explosive strength and coordination.
Performance: To avoid damaging your hands or wrists, perform this movement on a soft, springy surface. In the starting position, rest your palms on two supports 15-20 cm high. Push up, push off the supports and “land” on the floor between them. The hands should be at the width characteristic of regular push-ups. Immediately bend your elbows and gently lower your chest toward the floor. From the bottom position, explosively push yourself up and “jump” onto the supports again. The secret is not to divide the movement into phases and perform it in one breath.
One-arm push-ups
Difficulty level: High
Advantages: This circus variation is great for building shoulder girdle strength. It acts on the pectoral muscle, as they say, from top to bottom. At the same time, the triceps are extremely heavily loaded.
Performance: First, take a normal push-up position, then move one leg to the side. Shift your body weight to your opposite hand and place your other hand behind your belt. When you can confidently maintain your balance, start doing push-ups. You may not get them right away. Then start small - go down 10-15 cm, not deeper. As soon as you confidently master this “depth”, try to go lower - another 5-10 cm.
And these are just the most basic push-ups, which are known to many. In Workout training, along with these, there are a couple dozen other types, but I will write about them in another article!
Push-ups have been familiar to us since school, but not everyone knows that they are recognized by athletes as one of the best exercises for training at home. They develop the muscles of the upper body, help to pump up and become stronger, and do not require additional equipment or weights.
By changing the position of your arms and legs, you use different muscle groups and achieve new results. This is an easy path to health and beauty. Let's talk in more detail about which muscles work during different types of push-ups.
What are the benefits of push-ups?
If you assume a horizontal position, face down, and lower and then raise your torso with your arms, then you are doing push-ups. This exercise is performed without additional weights: weights may only be required for experienced athletes.
By training this way, you will engage your pectoral muscles and triceps. The specific groups involved in the process of physical education depend on the position of the arms and the height of the legs. The ability to pump up is not the only benefit of exercise. By doing push-ups, you become more resilient, stronger, and stimulate your metabolism, which has a positive effect on your overall well-being.
You don’t need to go to a fitness club or stadium: you can do push-ups at home, without special equipment and in your usual clothes.
After 30 years, a person loses 2% of muscle mass per year: it is replaced by fat.
Physical exercise helps stop this negative process and prevents the development of atherosclerosis and problems of the cardiovascular system.
Video: principles of push-ups:
What muscles work during push-ups?
The exercise is performed in several ways, depending on the goals that the athlete sets for himself and his level of training.
With the classic version of push-ups (from the floor), the chest muscles, triceps, deltoid, elbow and serratus muscles work. Such push-ups are divided into seven types:
on narrow hands- give maximum load on the triceps. Go down slowly and rise up with a jerk;
on broad arms- quickly pump up the chest. It is recommended not to straighten your arms completely even at the top point. Don't bend over or engage your abs;
head down- give the greatest load to the chest area. The difference from the classic version is that the legs are placed on a bench, and the hands are placed in front of the shoulders: this position allows you to maintain balance;
on fists- this is the choice of those people who want to pump up not only their triceps and deltoids, but also their wrists and hands. In this position, the role of the biceps also increases. Doing exercises with fists is more difficult than in a regular position. Trainers do not advise starting push-ups with a high number of repetitions to avoid injury;
on stops- This is a lighter version of the previous exercise. It is chosen by people with weak wrists to avoid pain after training;
on one hand- engages the muscles of the shoulder girdle, delta, triceps and ligaments. They develop endurance and help pump both the upper and lower torso. They are not “given” right away: first you need to learn how to maintain balance and achieve optimal physical shape;
« grasshopper"- work the muscles of the arms and upper chest. Requires proper technique: attempts to hold your breath or modify the starting position can lead to injury.
There are other types of push-ups that are often used by bodybuilders and anyone who wants to stay in good physical shape:
Reverse- are undeservedly less popular than classic ones. They do not require special equipment: two benches are enough to perform them. This is one of the basic exercises for bodybuilders, which allows you to pump up your triceps and gain volume.
On chairs- This is a modification of the previous method, which involves replacing benches with chairs. Their implementation requires good physical preparation.
Bent over- to perform them, one bench is used, on which the athlete leans with his hands. This is how the lower part of the pectoral muscles swings.
In reverse tilt(legs above head) - develops the upper pectoral muscles. The feet are placed on the bench, and the hands are slightly further than the head.
On the uneven bars- engage the lower and upper muscles, teaching them coordinated work and strength functioning. This is a general strengthening exercise for the entire upper body. By changing the position of your hands, you can work out different elements of muscle mass.
Contraindications and possible harm
Moderation is an important condition for the success of any workout. Try not to overdo it, do everything in moderation and pay attention to your technique. Do not exercise through pain and discomfort.
Contraindications for push-ups are:
- excess body weight;
- impaired coordination of movements;
- injuries to the wrists, shoulders and arms.
Back problems are not considered a contraindication for push-ups. This once again emphasizes their benefits for the human body.
Breathe correctly: oxygen deprivation can lead to poor health (dizziness and weakness) and will force you to stop training. Therefore, train in a well-ventilated area, breathe deeply and calmly.
Remove jewelry and clothes that restrict movement: they will become a serious obstacle to your workout.
Before starting training, consult a doctor. Having assessed the patient’s physiological condition, he will give recommendations regarding the intensity and frequency of exercise. He will determine whether you have any contraindications for physical activity.