Compare push-ups with the bench press. Why the bench press is the best upper body exercise. Push-ups are a bodyweight exercise.

Ecology of health. Fitness and sports: Push-ups should be done only for the purpose of correcting muscle shape. To do this, take off your shirt and...

Discover a new exercise. It will bring you invaluable benefits

Imagine the picture: you went into an English bar to drink a glass of beer.

Actually, a bar in England is a strange place. They do everything here, except get drunk. Here they watch football on TV, endlessly discuss all sorts of important and unimportant matters, and from time to time they test each other’s strength.

Right in front of you is a strong guy, shaved head, with a jaw that looks like it was made for cracking walnuts. But you’re not cut out for it either. Biceps 50 cm, oblique fathoms in the shoulders. And so you offer the guy, quite in the spirit of the local atmosphere, to do push-ups in a bet on who can do more. The guy understands you perfectly.

He falls to the floor and begins a difficult exercise: 10 push-ups, 50... 150... 1000... My God! Who did you run into? This is Paddy Doyle, a former street thug, and today a completely respectable world champion in bench push-ups! He owns almost all world records! He once did 4,100 push-ups with a 23kg box strapped to his back. A few years ago, in one pub, he did 7,860 push-ups in a row! His hourly record is 1,700 push-ups, and his daily record is 37,000! Yes Yes. There is no mistake: in one day, the 40-year-old champion did exactly thirty-seven thousand push-ups!

Anytime, anywhere

Push-ups are the reverse bench press. Also a multi-joint exercise. This means that many muscles are involved in it, but only two are “solo” - the pectoral and triceps. Just like the bench press. Indirectly, the anterior deltas, forearms, small muscles of the hand, lower back muscles, abs and quadriceps work. However, this is a purely superficial anatomical view.

And here is the qualified opinion of sports physiologist, professor of sports medicine, US champion in amateur bodybuilding, Bob Lefavi: “In fact, practically all the muscles of the body are involved in push-ups. Another thing is that only part of the muscles performs dynamic work, while others are statically tense in order to maintain a straight body position. However, what a difference! The exercise has a huge metabolic effect! It works exactly like squats, for the whole body!"

The pectoralis major is like no other muscle, Lefavi continues. In all muscles, the fibers run in one direction, and in the pectoral muscles, they fan out from the collarbone. So any exercise inevitably loads only part of the fibers - only those that coincide with the load vector. Add to this all sorts of individual “deviations”, and you will understand why amateurs usually have unattractive breasts.

“Classics” like bench presses and lifts “place” the load in the same areas of the chest, leaving others in virgin oblivion.

Exercises with barbells and dumbbells leave almost no freedom of maneuver. But with push-ups, everything is different. It is enough to place your hands a little narrower or a little wider, a little further forward or move them back, and you will “reach” any “asleep” area of ​​the pecs.

One could argue that body weight is not serious work. Whatever it is, guys! What do you need convolutions for? Place push-ups at the end of the set and bomb them until you fall face first into the floor. By the way, this is Kevin Levrone’s signature trick - at the finish line of the race, do push-ups until you drop. Moreover, he himself always practices only the “female” version - on his knees. There is simply no strength for more!

Wide variety of push-ups

The opinion that push-ups should be used only if there are no barbells and dumbbells at hand is fundamentally wrong. Push-ups are a typical basic exercise, which, in addition, is devoid of the main drawback of athletic training, its artificiality.

In fact, no one breeds accordion bellows with a weight of 50 kg on each hand, and the role of a jack is rare for us. But remember, a handstand is the most natural position for a man. Sometimes you just want to fall on the floor and do thirty push-ups just for fun.

Another thing is that in bodybuilding, push-ups have their own task. You should do push-ups only for the purpose of correcting muscle shape. To do this, take off your shirt and let someone watch you. Find a push-up variation that hits exactly your weak spot. Doing push-ups for the sake of stupid records is not worth it.

Always remember that push-ups are a bench press in reverse. The head-up incline press stimulates the top of the pecs, and the head-down press stimulates the bottom. With push-ups it’s different. The typical “head above the feet” option “loads” the lower region, but when the feet are supported and “head below the feet”, the upper pecs work.

Act on the outer areas of the chest. However, it has been noticed that push-ups have the strongest effect when the hands and feet are widely spaced and stand on a high support. Due to this, in the starting position you fall lower than usual and stretch your pecs almost to the point of pain. This stretching allows you to very quickly “outline” the outer boundaries of the pectorals or, as they also say, “cut” the pectorals.

One-arm push-ups- this is absolutely aerobatics. After a month of doing these push-ups, the pecs look outlined, as if they were stamped with a blow from a molding press.

There is an opinion that push-ups should be “assembled” into a complex and done at home. Like, it helps a lot with basic training. Try it! If you pump your chest once a week, add just one home workout at first and watch yourself. If you don’t feel too much load, add a second, and then a third. Train in this mode for 3-4 weeks, then return to the beginning - one additional home workout.

Difficulty level*:

• MMMMM Very high
• MMMM
• MMM Average
• M Low

* This rating describes the difficulty of a particular movement. Complexity is not synonymous with efficiency. A difficult exercise can be useless and vice versa. This indicator is useful for assessing its applicability at different stages of bodybuilding. Complex exercises correspond to higher experience.

Narrow push-ups

Difficulty level: MMM

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. 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

Difficulty level: MM

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!

Head up push-ups

Difficulty level: M

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 on more of your weight with 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.

Head down push-ups

Difficulty level: MMM

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: M

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.

Jumping push-ups

Difficulty level: MMMMM

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: MMMMM

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.

Plyometric push-ups

Difficulty level: MMMM

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.

Push-ups with wide arms

Difficulty level: MMM

Advantages: By spreading your arms wider, as you would when doing a wide-grip bench press, you take some of the stress off your triceps. At the same time, the pecs are stretched more strongly, and this shifts the emphasis to the outer areas of the pectoral muscles, while at the same time stimulating the entire muscle.

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.

Discover a new exercise. It will bring you invaluable benefits.

Imagine the picture: you went into an English bar to drink a glass of beer. Actually, a bar in England is a strange place. They do everything here, except get drunk. Here they watch football on TV, endlessly discuss all sorts of important and unimportant matters, and from time to time they test each other’s strength. Right in front of you is a strong guy, shaved head, with a jaw that looks like it was made for cracking walnuts. But you’re not cut out for it either. Biceps 50 cm, oblique fathoms in the shoulders. And so you offer the guy, quite in the spirit of the local atmosphere, to do push-ups in a bet on who can do more. The guy understands you perfectly. He falls to the floor and begins a difficult exercise: 10 push-ups, 50... 150... 1000... My God! Who did you run into? This is Paddy Doyle, a former street thug, and today a completely respectable world champion in bench push-ups! He owns almost all world records! He once did 4,100 push-ups with a 23kg box strapped to his back. A few years ago, in one pub, he did 7,860 push-ups in a row! His hourly record is 1,700 push-ups, and his daily record is 37,000! Yes Yes. There is no mistake: in one day, the 40-year-old champion did exactly thirty-seven thousand push-ups!

Anytime, anywhere

Push-ups are the reverse bench press. Also a multi-joint exercise. This means that many muscles are involved in it, but only two “solo” - the pectoral and triceps. Just like the bench press. Indirectly, the anterior deltas, forearms, small muscles of the hand, lower back muscles, abs and quadriceps work. However, this is a purely superficial anatomical view. And here is the qualified opinion of sports physiologist, professor of sports medicine, US champion in amateur bodybuilding, Bob Lefavi: “In fact, almost all the muscles of the body are involved in push-ups. Another thing is that only some of the muscles perform dynamic work, while others are tense statically for the sake of maintaining a straight body position. However, what a difference! The exercise has a huge metabolic effect, just like squats!

The pectoralis major is like no other muscle, Lefavi continues. In all muscles, the fibers run in the same direction, but in the pectoral muscles they fan out from the collarbone. So any exercise inevitably loads only part of the fibers - only those that coincide with the load vector. Add to this all sorts of individual “deviations”, and you will understand why amateurs usually have unattractive breasts. “Classics” like bench presses and lifts “place” the load in the same areas of the chest, leaving others in virgin oblivion. Exercises with barbells and dumbbells leave almost no freedom of maneuver. But with push-ups, everything is different. It is enough to place your hands a little narrower or a little wider, a little further forward or move them back, and you will “reach” any “asleep” area of ​​the pecs. One could argue that body weight is not serious work. Whatever it is, guys! What do you need convolutions for? Place push-ups at the end of the set and bomb them until you fall face first into the floor. By the way, this is Kevin Levrone’s signature trick - at the finish line of the race, do push-ups until you drop. Moreover, he himself always practices only the “female” version - on his knees. There is simply no strength for more!

Wide variety of push-ups

The opinion that push-ups should be used only if there are no barbells and dumbbells at hand is fundamentally wrong. Push-ups are a typical basic exercise, which, in addition, is devoid of the main drawback of athletic training, its artificiality. In fact, no one breeds accordion bellows with a weight of 50 kg on each hand, and the role of a jack is rare for us. But remember, a handstand is the most natural position for a man. Sometimes you just want to fall on the floor and do thirty push-ups just for fun. Another thing is that in bodybuilding, push-ups have their own task. You should do push-ups only for the purpose of correcting muscle shape. To do this, take off your shirt and let someone watch you. Find a push-up variation that hits exactly your weak spot. Doing push-ups for the sake of stupid records is not worth it.

Always remember that push-ups are the reverse of a bench press. The head-up incline press stimulates the top of the pecs, and the head-down press stimulates the bottom. With push-ups it’s different. The typical “head above the feet” option “loads” the lower region, but when the feet are supported and “head below the feet”, the upper pecs work.

Push-ups with wide arms work on the outer areas of the pecs. However, it has been noticed that push-ups have the strongest effect when the hands and feet are widely spaced and stand on a high support. Due to this, in the starting position you fall lower than usual and stretch your pecs almost to the point of pain. This stretching allows you to very quickly “outline” the outer boundaries of the pectorals or, as they also say, “cut” the pectorals.

One-handed push-ups are truly aerobatics. After a month of doing these push-ups, the pecs look outlined, as if they were stamped with a blow from a molding press.

There is an opinion that push-ups should be “assembled” into a complex and done at home. Like, it helps a lot with basic training. Try it! If you pump your chest once a week, add just one home workout at first and watch yourself. If you don’t feel too much load, add a second, and then a third. Train in this mode for 3-4 weeks, then return to the beginning - one additional home workout.

Difficulty level*:

• MMMMM Very high
• MMM Average
• M Low

* This rating describes the difficulty of a particular movement. Complexity is not synonymous with efficiency. A difficult exercise can be useless and vice versa. This indicator is useful for assessing its applicability at different stages of bodybuilding. Complex exercises correspond to higher experience.

Narrow push-ups

• Difficulty level: MMM
• Pros: Similar to the close-grip bench press, this movement places emphasis on the inner pecs.
• Execution: Take a resting position with your arms straight, 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

• Difficulty level: MM
• Pros: 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.
• Execution: Take a support position with straight arms. 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!

Head up push-ups

• Difficulty level: M
• 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 on more of your weight with your legs than a regular push-up, it feels less challenging.
• Execution: Place a bench in front of you and rest your hands on its edge slightly wider than your shoulders. Bend your arms and lower yourself down until your chest lightly touches the edge of the seat. Push yourself up powerfully.

Head down push-ups

• Difficulty level: MMM
• 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.
• Execution: 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: M
• Advantages: This option is for the case when you no longer have the strength, but there are still more than a dozen 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.
• Execution: Take a support position with straight arms. 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.

Jumping push-ups

• Difficulty level: MMMMM
• Pros: Plyometric push-up variation, develops explosive strength and coordination.
• Execution: 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: MMMMM
• Advantages: This circus version perfectly increases the strength of the shoulder girdle. It acts on the pectoral muscle, as they say, from top to bottom. At the same time, the triceps are extremely heavily loaded.
• Execution: First, take the usual starting position for push-ups, 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.

Plyometric push-ups

• Difficulty level: MMMM
• 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.
• Execution: 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.

Push-ups with wide arms

• Difficulty level: MMM
• Pros: By spreading your arms wider, as you would on a wide-grip bench press, you take some of the stress off your triceps. At the same time, the pecs are stretched more strongly, and this shifts the emphasis to the outer areas of the pectoral muscles, while at the same time stimulating the entire muscle.
• Execution: Turn your hands outward at a 45-degree angle so as not to overload the 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.

Bench press and push-ups. Question for bodybuilders! and got the best answer

Reply from Oh my God, what a man[guru]
there is no fundamental difference. Many pros periodically give themselves psychological relief by training only with their own weight. Both Joe Vader and Arnie wrote about this. and many pros described it in their books

Answer from GABEN[guru]
Anytime, anywhere
Push-ups are the reverse bench press. Also a multi-joint exercise. This means that many muscles are involved in it, but only two are “solo” - the pectoral and triceps. Just like the bench press. Indirectly, the anterior deltas, forearms, small muscles of the hand, lower back muscles, abs and quadriceps work. However, this is a purely superficial anatomical view. And here is the qualified opinion of sports physiologist, professor of sports medicine, US champion in amateur bodybuilding, Bob Lefavi: “In fact, almost all the muscles of the body are involved in push-ups. Another thing is that only some of the muscles perform dynamic work, while others are tense statically for the sake of maintaining a straight body position. However, what a difference! The exercise has a huge metabolic effect!
The pectoralis major is like no other muscle, Lefavi continues. In all muscles, the fibers run in the same direction, but in the pectoral muscles they fan out from the collarbone.

Answer from User deleted[guru]
I did it simply: I did push-ups, and my daughter sat on my back. My daughter grew, gained weight, and the workload increased. I pulled myself up in the same way: she stood on my feet and there it was, a good workout. Conclusion - children are our everything.

Answer from All[guru]
in a bench press, the load falls on a smaller number of muscles; when doing push-ups, you do not work with all your own weight, because you are supported by your legs; when doing push-ups from the floor, you push the weight with the entire area of ​​your palm; in a press, you squeeze the barbell tightly in your fist. . basically all the main differences. .
if you want to bring the effect of push-ups from the floor closer to a bench press, place a support 20-25 cm high (several books) under one arm, while doing push-ups, make sure that you do push-ups straight, without leaning on one arm. . you need to change your hands, for example, you did 10 push-ups leaning on a stand with your left hand, changed your hand and did 10 more push-ups - this is one approach. . a very effective exercise, although not as effective as the bench press, but just right for home

Answer from Vlad. TO.[guru]
Great and simple exercise. If you put your feet on a small stand, it will be harder. And if you also put your hands on supports so that you can go lower, it will be even tougher. And if you also put discs on your back...)

Answer from Uncle Gloomy[guru]
Comparing push-ups and bench press is like comparing constipation to a Mercedes - both are vehicles.
Push-ups - 70% load - core stabilizers, press. and 30% shared by triceps, chest, front deltoids and latissimus dorsi
Bench press - 20 percent for obliques, everything else - chest, triceps and deltoids.
I don’t think all these smart guys who do push-ups instead of bench presses have nice massive boobs.
For reference, the muscle adapts to the load in the second week of exercise. If there is adaptation, there will be no growth. In the press you change the weight, but in the push-ups? - Do you shove bolts in your mouth? even with a weight plate on your back, you will feel your abs more.

Answer from Alexey Kuznetsov[guru]
The pectoral muscles have three main bundles. It all depends on how to spread your elbows. You can’t press them to the body, spread them as wide as possible along the line of the barbell. Otherwise, the Triceps and the anterior shoulder will take on the main responsibility. The bench press can be replaced with push-ups, but your legs must be raised on a stool, otherwise your “saggy chest” will sway. And here it’s hard to carry weights, it’s difficult to hold the load on your neck, and the rubber is nonlinear. He also works out tricky bunches.

Answer from Kostya Suschevsky[expert]
Push-ups can replace the bench press! also pull-ups, parallel bars, running and presses on the uneven bars, here is a complete set of exercises for almost all muscle groups!

Answer from Irek Mutaev[active]
I know people who did push-ups and made good boobs and pressed a lot of weight. But there is a limit. In general, if you only do push-ups, it’s better with a pancake. i.e. with weights. If you are a bodybuilder, then it’s better to have a barbell + push-ups at the end. True result! Good luck.

Push-ups are the reverse bench press. Also a multi-joint exercise. This means that many muscles are involved in it, but only two “solo” - the pectoral and triceps. Just like the bench press. Indirectly, the anterior deltas, forearms, small muscles of the hand, lower back muscles, abs and quadriceps work.However, this is a purely superficial anatomical view. And here is the qualified opinion of sports physiologist, professor of sports medicine, US champion in amateur bodybuilding, Bob Lefavi: " In fact, almost all the muscles of the body are involved in push-ups. Another thing is that only some of the muscles perform dynamic work, while others are tense statically in order to maintain a straight body position. However, what a difference! Exercise has a huge metabolic effect! It acts just like squats on the whole body!" (information taken from the contact)

Let me add from myself that I started doing full push-ups two days ago, before that I only did them on my knees. To be honest, I haven’t done more than 10 push-ups yet... I could do 20-25 push-ups on my knees.

The pectoralis major is like no other muscle, Lefavi continues. In all muscles, the fibers run in the same direction, but in the pectoral muscles they fan out from the collarbone. So any exercise inevitably loads only part of the fibers - only those that coincide with the load vector. Add to this all sorts of individual “deviations”, and you will understand why amateurs usually have unattractive breasts. “Classics” like bench presses and lifts “place” the load in the same areas of the chest, leaving others in virgin oblivion. Exercises with barbells and dumbbells leave almost no freedom of maneuver. But with push-ups, everything is different. It is enough to place your hands a little narrower or a little wider, a little further forward or move them back, and you will “reach” any “asleep” area of ​​the pecs. One could argue that body weight is not serious work. Whatever it is, guys! What do you need convolutions for? Place push-ups at the end of the set and bomb them until you fall face first into the floor. By the way, this is Kevin Levrone’s signature trick - at the finish line of the race, do push-ups until you drop. Moreover, he himself always practices only the “female” version - on his knees. There is simply no strength for more!

Wide variety of push-ups

The opinion that push-ups should be used only if there are no barbells and dumbbells at hand is fundamentally wrong. Push-ups are a typical basic exercise, which, in addition, is devoid of the main drawback of athletic training, its artificiality. In fact, no one breeds accordion bellows with a weight of 50 kg on each hand, and the role of a jack is rare for us. But remember, a handstand is the most natural position for a man. Sometimes you just want to fall on the floor and do thirty push-ups just for fun. Another thing is that in bodybuilding, push-ups have their own task. You should do push-ups only for the purpose of correcting muscle shape. To do this, take off your shirt and let someone watch you. Find a push-up variation that hits exactly your weak spot. Doing push-ups for the sake of stupid records is not worth it.

Always remember that push-ups are the reverse of a bench press. The head-up incline press stimulates the top of the pecs, and the head-down press stimulates the bottom. With push-ups it’s different. The typical “head above the feet” option “loads” the lower region, but when the feet are supported and “head below the feet”, the upper pecs work.

Push-ups with wide arms work on the outer areas of the pecs. However, it has been noticed that push-ups have the strongest effect when the hands and feet are widely spaced and stand on a high support. Due to this, in the starting position you fall lower than usual and stretch your pecs almost to the point of pain. This stretching allows you to very quickly “outline” the outer boundaries of the pectorals or, as they also say, “cut” the pectorals.

One-handed push-ups are truly aerobatics. After a month of doing these push-ups, the pecs look outlined, as if they were stamped with a blow from a molding press.

There is an opinion that push-ups should be “assembled” into a complex and done at home. Like, it helps a lot with basic training. Try it! If you pump your chest once a week, add just one home workout at first and watch yourself. If you don’t feel too much load, add a second, and then a third. Train in this mode for 3-4 weeks, then return to the beginning - one additional home workout.

Push-up rating

Difficulty level*:

MMMMM Very high
MMMM
MMM Average
MM
M Low
* This rating describes the difficulty of a particular movement. Complexity is not synonymous with efficiency. A difficult exercise can be useless and vice versa. This indicator is useful for assessing its applicability at different stages of bodybuilding. Complex exercises correspond to higher experience.

Narrow push-ups

Difficulty level: MMM
Pros: Similar to the close-grip bench press, this movement places emphasis on the inner pecs.

Execution: Take a resting position with your arms straight, 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

Difficulty level: MM
Pros: 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.

Execution: Take a support position with straight arms. 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!

Head up push-ups

Difficulty level: M
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 on more of your weight with your legs than a regular push-up, it feels less challenging.

Execution: Place a bench in front of you and rest your hands on its edge slightly wider than your shoulders. Bend your arms and lower yourself down until your chest lightly touches the edge of the seat. Push yourself up powerfully.

Head down push-ups

Difficulty level: MMM
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.

Execution: 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: M
Advantages: This option is for the case when you no longer have the strength, but there are still more than a dozen 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.

Execution: Take a support position with straight arms. 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.

Jumping push-ups

Difficulty level: MMMMM
Pros: Plyometric push-up variation, develops explosive strength and coordination.

Execution: 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: MMMMM
Advantages: This circus version perfectly increases the strength of the shoulder girdle. It acts on the pectoral muscle, as they say, from top to bottom. At the same time, the triceps are extremely heavily loaded.
Execution: First, take the usual starting position for push-ups, 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.

Plyometric push-ups

Difficulty level: MMMM
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.
Execution: 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.

Push-ups with wide arms

Difficulty level: MMM
Pros: By spreading your arms wider, as you would on a wide-grip bench press, you take some of the stress off your triceps. At the same time, the pecs are stretched more strongly, and this shifts the emphasis to the outer areas of the pectoral muscles, while at the same time stimulating the entire muscle.
Execution: Turn your hands outward at a 45-degree angle so as not to overload the 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.

Many bodybuilders completely unfairly ignore push-ups, speaking of them exclusively as an exercise for beginners. More experienced bodybuilders have found push-ups to be a reliable ally in solving a whole host of problems - from preventing injuries to building muscle mass. Let's not argue - push-ups themselves don't have much value for a bodybuilder. Constant weight - your own - does not allow you to pump up your chest or arms. And the few enthusiasts who are ready to do nothing but do push-ups all day long look more sinewy and dry than massive and pumped up. However, when combined with the bench press, push-ups can work wonders.

Push-ups can be used in different ways. For example, as a warm-up exercise before bench press. And then you can forget about injuries and sprains. In addition, heated muscles grow much faster than cold ones. If you combine “power” push-ups with “stretching” swings, rows and other exercises, then the warm-up effect of them can be significantly enhanced. The second way to use push-ups is to do them after your workout. You don't have to stay at the gym to do a few more sets - you can do this at home. And not 3-6 approaches, as would happen in the gym, but 10, 20, 30... As many as you need/can/get. The main idea here is to “clog” the chest and triceps muscles as much as possible, providing them with a serious blood flow.

Another way to use push-ups is to set aside a special day for them, as has already been written about. The basic idea here is the same as with push-ups immediately after a workout. It is important to choose the right time for such a “push-up day.” There are only two options - immediately after bench training, or at the maximum distance from it in time. The first option is preferable when there are several bench press workouts per week. The second is when there is only one. The purpose of the first scheme is to cause maximum muscle stress, the purpose of the second is to prevent the triceps and chest muscles from becoming stagnant in the absence of exercise. It is not recommended to use both schemes, because this is fraught with rapid muscular adaptation to push-ups due to their large number of repetitions. Likewise, doing more than one day of push-ups per week is unwise.

But how can you achieve both a “stressful” and “anti-stagnation” effect at the same time? You can combine post-workout push-ups and a “push-up day” pattern as far away from the training day as possible. The second important question is how many repetitions/approaches to do per day. Partially this question has already been answered - approaches are done as many times as possible. Repetitions are the same. It's okay if the number of repetitions per approach decreases during the day. This is a normal phenomenon associated with a gradual increase in muscle fatigue.
Finally, the student may also be interested in the question of the duration of rest between repetitions - it can be as long as desired. As practice shows, to achieve muscle stress it is enough to perform 12-15 sets of 40-70 repetitions. Theoretically, the maximum duration of rest between sets tends to be 40-60 minutes.