How to do push-ups to pump up. Push-up program

Push-ups are an incredibly powerful exercise. It is aimed at developing strength, since during this exercise you need to use your arms to raise and lower your body. The body itself is in a horizontal position, face down. This exercise is simple, but versatile and very effective. If you have a question, is it possible to pump up with push-ups, then we answer you: “You can!”

What muscles work during push-ups?

If you're wondering which muscles are activated during a push-up, here's the full list:

Benefits of push-ups

The benefits of push-ups are enormous. It is expressed not only in the effect on the muscles, but also strengthens the entire body as a whole.

The household factor plays an important role. You don't have to go to the gym or stadium to work out. You can easily do all the exercises at home.

To do this, you do not need to buy expensive equipment or special clothing.

Push-ups improve the strength and endurance of your upper body muscles. Muscle mass increases, bones become stronger - as a result, metabolism improves. Because of it, overall physical health improves.

It is incredibly important to constantly monitor the condition of your muscle mass, especially after 30 years. It is after this age that every year a person loses about 2% of muscle mass, which is replaced by fat. That is, by the age of 55-60, a person loses half of his muscle mass, and this negatively affects health: it leads to the development of atherosclerosis, reduces physical activity and increases injuries.

Biceps push-ups

As already mentioned, the biceps is the biceps brachialis muscle, which is located in front of the shoulder. We are sure that almost every person understands what this muscle is. Many people have the misconception that muscle mass increases along with that muscle. Remember, this is far from true. You will never be able to build biceps if your other muscles are underdeveloped. The size of your biceps directly depends on your overall muscle mass.

If a person is thin, then he will never be able to pump up his biceps, even if he constantly does push-ups.

Only when he gains the proper weight can we talk about biceps.

How to pump up your biceps with push-ups?

To develop this muscle, it is best to use special push-ups for biceps. You can also help build up your biceps muscles by doing pull-ups on the horizontal bar. This is a completely ordinary exercise; it’s better to move on directly to push-ups.

Ways to do push-ups

For this exercise we don't need anything other than the floor. So, your palms need to be bent into fists so that your fingers point towards your legs. You can perform this exercise with dumbbells: then your weight will transfer not to the floor, but to the dumbbells. The most important thing is to place your hands correctly. We place them wide, but so that they are in line with the feet. After this, we perform 10 push-ups in 3 sets.

If you systematically perform this exercise, the question “how to pump up your biceps with push-ups” will disappear.

Shoulder push-ups

To load the anterior deltoid muscle, you need to perform push-ups while lying down. It doesn’t matter how you do it, because the front bundles of such muscles will still be involved, but the back and middle bundles will not be loaded. But if you need to pump up these particular muscle groups, then you need to use additional weight. You can take anything. We can offer you a backpack with some books. Separate weighted vests are also sold, which will be a great option for you.

If you need to pump up your shoulders themselves, then nothing other than push-ups will help you. They come in two types:

• In a handstand without support.
• In a handstand against a wall.

Thanks to these exercises you will be able to pump up your shoulders well. You can also improve shoulder push-ups in the parallel bars position by placing your arms parallel.

We hope you understand how to pump up your arms with push-ups. Rack push-ups are a very good replacement for the barbell press. Without going to the gym, you can pump up your shoulders just as well.

One more point needs to be highlighted.

If you do push-ups against a wall, the load is evenly distributed across all the bundles. The more your body is perpendicular to the floor, the more stress the biceps muscles receive.

If you compare push-ups with a bench press, then unsupported push-ups are a barbell press, and push-ups against a wall are a dumbbell press.

If you cannot do push-ups in a rack, then push-ups may help you:

• Take a horizontal position.
• Raise your pelvis higher.
• Position your legs so that they are closer to your hands, but without bending them at the knees.
• Now do push-ups!

Feel the pressure on your shoulders? This method of push-ups loads not only the front, but also the middle and rear. It is best to start with such exercises, because then you can move on to more difficult exercises.

Mass push-ups

Undoubtedly, absolutely every person wants to have a beautiful and fit figure. Of course, this requires constant and systematic physical activity. At home, push-ups will help you pump up all your muscles. This program is suitable for both professional athletes and helps beginners gain muscle mass.

There is a misconception: “the more push-ups you do, the better.” Believe me, this is far from true. Not only will you not gain one bit of muscle mass this way, but, on the contrary, it will decrease. The only plus is that arm strength and endurance will increase, and relief will appear. After 15 push-ups, the muscles begin to decrease in size. It is best to work according to this scheme: 4 sets of 12 times. Over time, it will become very easy for you to perform such a task, and then you can either increase the number of approaches or complicate the implementation: push-ups on one hand or with a load on your back.

During regular push-ups, some of the spinal muscles, back, triceps and all the chest muscles work the most. The load on the pectoral muscles will be higher if your arms are positioned a little wider than usual. If you place them even wider, the load will go to the triceps. To keep your wrists strong, you should do push-ups using your fingers or fists. Of course, the load goes on other muscles, but much less.

Remember that you will have to increase the load over time, since the body very quickly gets used to this rhythm and no benefits are added.

It is best to start with the simplest exercises: push-ups on your knees or with your hands resting. Once you can easily perform 4 sets of 12 reps, you can move on to something more difficult. Try doing push-ups with a weight on your upper back or waist. You can also gradually increase it, or try doing push-ups on one arm. It is very important to thoroughly stretch the ligaments before such an exercise, as they are very easy to damage. We advise you to train 3 times a week for 4 sets of 12 exercises, and then increase the load.

Triceps push-ups

To pump up your triceps, it is best to perform push-ups with a narrow emphasis. They put a high load on the deltoids, chest and some back muscles. These are the types of exercises that some gyms replace with close-grip bench presses, straight triceps exercises, or dips. Certainly. Such exercises are more effective, but if you want to practice at home, then there is nothing better than push-ups with a narrow emphasis. It is one of the most effective triceps stimulators when it is not possible to exercise with dumbbells and barbells. This exercise causes blood to flow into the triceps, which provides a feeling of pumping up the muscles.

How to do push-ups with a narrow emphasis to pump up your triceps?

• Take a horizontal position, face down. The feet should be close to each other. If you want to increase the load on your triceps, then place your feet above shoulder level: on a table or stool.
• Place your palms very close. It is best to have the thumbs and index fingers of both hands form a heart shape. Place your other fingers very widely, this will give you stability.
• It is best to start when your arms are bent and you are lying with your chest on them. The body lies like a straight line, the load should be distributed between the arms and legs.
• You should do push-ups quickly, in about 1 second. You must straighten your arms completely.
• We shouldn’t linger on straightened arms; we don’t need this extra rest. From a straightened position, slowly lower yourself down. It is very important that your elbows “stand” straight and look back.
• Do everything quickly, without delay. As soon as your chest touches your hands, immediately repeat the exercise. Complete this approach with 30 exercises, then you can take a break for 20-30 seconds, and then return to the exercises.

The wider you place your hands, the more the fibers of the clavicular part of the pectoralis major muscles are activated, but the load on the triceps decreases. If you place your hands even narrower, the load on the triceps and the muscles adjacent to the chest will be incredibly large.

How to pump up your back with push-ups?

During push-ups, it is very important to ensure that your back is as straight as possible. If your body does not resemble a straight line, then the load on your back and gluteal muscles will be minimal, and you will not get the desired result. Also, due to incorrect positioning, you can cause severe pain in the lower back area. The pelvis is the main key to maintaining posture during exercise. More precisely, the hips. The lower back should be as straight as possible and the stomach should be pulled in - this position is the safest and most effective.

Push-ups, which are supposed to pump up your back, should be performed regularly. Only then can you expect results. If during push-ups you feel like your back is tilted forward, straighten it and pull your stomach in as deeply as possible. The straighter your back is, the faster the results will appear.

To pump up your back, perform an exercise called the “plank” for the first 3 weeks of training. The first week we do 2 sets of 10 times, despite the fact that you need to hold for 5 seconds. In the second week, we do 4 sets of 10 exercises each, but we linger in this position for 15 seconds. The third week involves 6 sets of 10 reps, but each plank must be performed for 30 seconds. From weeks 4 to 6, you should also hold this position for 30 seconds, but place the main load on your “knuckles.” At 6 weeks, push-ups should be performed very slowly, maintaining a straight posture. The time to lower to the floor is 2-3 seconds, you need to stay in the lower position for 5-7 seconds, then repeat the exercise. You need to do 10 exercises in one approach.

As you can see, achieving a beautiful figure at home and without expense is very simple. The main thing is to want and you will succeed!

Many modern men and women dream of a fit, slender body. Push-ups are universal exercises for many muscles, so they can help normalize weight and build muscle mass.

A person who wants to do push-ups, first of all needs to know the benefits that this type of exercise will bring:

1. Strengthens the heart muscle.
2. Improves the functioning of the vascular system.
3. Activates the vital processes of the body.
4. It will help increase muscle volume for those who want to gain the right weight.
5. When performing push-ups, the body learns to breathe correctly.
6. The metabolic rate will increase.
7. The body will become more efficient.
8. Your psycho-emotional state will improve.
9. For women, the breast muscles will be strengthened, which will make it more attractive and healthy (due to improved blood circulation).
10. Push-ups stimulate the immune system to strengthen.
11. Strengthens the skeletal system.

Differences in muscle function between women and men

Push-ups (which muscles are pumped during training should be known to everyone who decides to engage in this type of physical activity) force the same muscle groups to work in women and men. But due to the fact that organisms are different, the body perceives the load differently.

For men:

For women:

• abdominal muscles or rectus abdominis;
• the muscles of the buttocks are worked out;
• large thigh muscle;
• chest muscles;
• biceps muscle between the shoulder and elbow;
• triceps brachii.

Contraindications and possible harm

This type of exercise, if done incorrectly, can cause harm to the body. Chronic pathological processes in the body may become a contraindication.

Harm:

• wrist injury;
• shoulder joint injuries;
• damage to the elbow joints;
• can cause harm to the lumbar spine;
• cause pain in the cervical spine.

Contraindications:

• rheumatism;
• stroke;
• hypertension;
• polyarthritis;
• spondyloarthrosis;
• coxarthrosis;
• disc protrusion and spinal hernia;
• syndrome and Raynaud's disease.

Biceps push-ups

In order to work the biceps muscle or biceps, you need to use several options: lower your chest to the floor and vice versa - do the exercise without your chest touching the floor.

1. Lying emphasis. Feet together.
2. The palms are strictly under the shoulders and parallel to each other.
3. The face looks at the floor.
4. The back is straight, without bending.
5. It is necessary to lower the chest down while inhaling.
6. Exhale – push the body up.

To work your biceps, you can use dumbbells or work without them.

Without dumbbells:

• palms (fingers) must be turned to the sides;
• Do push-ups from this position.

With dumbbells:

• lying on outstretched, straight arms;
• dumbbells lie on the floor;
• clasp the dumbbells with your hands not from above, but from below (slide your hands under them);
• dumbbells lie strictly parallel to the shoulders;
• bend your elbows.

For triceps

The triceps brachii muscle is responsible for extension of the elbow joint. Push-ups will work this muscle well. In all variations of exercises, the triceps always takes part.

There are several main types of push-ups:

On shoulders

Push-ups (which muscles are pumped can be determined by the position of the body) have benefits for both the shoulders and the whole body. There are many types of exercises for the deltoid muscle. The main thing is a change in body position.

1. Starting position: lying on straightened arms, hands under shoulders.
2. Raise the pelvis up, the torso acquires an angle of 90 degrees. House-shaped push-ups.
3. A variation of push-ups in an upside down position near a wall, standing on outstretched arms.
4. The hands must be placed side by side, feet together, elbows pressed to the body during push-ups.

On the pectoral muscles

You can work on your chest muscles not only using sports equipment, but also various variations of push-ups.

Pump up your back

You can pump up your back muscles using push-ups.

The basic rule is a completely straight back.

1. Lying on your outstretched, straight arms, spread wider than your shoulders, turn your fingers inward.
2. Take the previous position, placing your feet on the stand.
3. It is necessary to do exercises with a straight back and weights (wear a backpack with a feasible weight).

Proper breathing when performing push-ups

When performing push-up exercises, you need to learn to breathe correctly, otherwise you may not tighten and increase muscle volume, but may end up with health problems. Be sure to remember:

• when moving downwards, you need to inhale;
• straightening your arms, as if pushing yourself up - exhale.

This breathing technique helps you do exercises correctly and cope with both muscle and cardiovascular stress.

How many times should you do push-ups

This question is asked by every novice athlete. For a beginner, you need to learn how to do push-ups from the floor correctly and as much as you can. It all depends on the goals.

You can do push-ups according to a schedule or daily. But the body gets used to training without breaks very quickly. The result is no relief, no volume, only endurance. There are no restrictions on the number of push-ups, only health status.

General grip push-ups

General grip push-ups are one of the main and universal home exercises for working muscles.

How to do:

• lying on outstretched, straight arms;
• face looks at the floor;
• straight back, no sagging;
• hands strictly under the shoulders;
• legs together;
• it is necessary to bend the elbow joints, the body remains motionless;
• when inhaling - down, when exhaling - up.

With arms wide

Push-ups (which muscles are pumped with a wide stance, it is important to find out before training) provide an opportunity to work the chest.

How to do:

• lying position;
• arms straight;
• face looks at the floor;
• back straight;
• arms are spread apart (not parallel to each other);
• the hands are not under the shoulders, but at a distance of up to 30 cm to the sides;
• abdominal muscles are tense;
• while inhaling, you need to bend your elbows to a right angle;
• As you exhale, straighten your arms, as if pushing your body up.

With a narrow hand position

This type of push-up works the triceps muscle of the shoulder. There are several options: palms side by side and palms located at a short distance from one another.

How to do:

• lying on outstretched, straight arms;
• palms next to each other;
• the back is straight, does not bend;
• the abdominal and buttock muscles are tense;
• for better balance, you need to spread your feet slightly to the sides;
• inhale and lower your body down, without your chest touching your palms;
• As you exhale, you need to straighten your elbows, pushing your body up.

On fists

Exercises with fists do not contribute to stretching and overstraining the ligaments in the wrists.

How to do:

• lying on outstretched, straight arms, emphasis on the feet;
• palms must be clenched into fists;
• the back is straight, does not bend in the lower back;
• to prevent pain in your fingers, you need to place a small rug under your fists;
• It is necessary to bend your elbows while inhaling, your chest does not touch the floor;
• As you exhale, straighten your arms, pushing your body up.

On one hand

One-arm push-ups work well on all muscle groups. But this exercise is quite difficult. Requires good physical fitness.

Execution instructions:

• lying in support on one outstretched, straight arm;
• to maintain balance, you need to spread your legs wider;
• transfer body weight to the working hand;
• the second behind the back;
• the back is straight, does not bend;
• while inhaling, you need to bend your arm at the elbow;
• straighten your arm as you exhale;
• change body position.

At your fingertips

This type of exercise works the deltoid muscles of the arms and chest muscles.

How to do:

• the face looks down;
• the body is supported on the fingers and toes;
• the back is straight, does not bend;
• hands must be placed wider than shoulder level;
• inhale, bend your elbows and lower yourself down;
• the chest does not descend completely;
• as you exhale, you need to straighten your elbows, pushing your body up;

With a step to the side

This exercise focuses on working the triceps and chest.

How to do:

• lying on outstretched straight arms;
• straight back, no sagging;
• palms next to each other;
• you need to inhale, bending your arm at the elbow, and put it to the side;
• straighten your arm as you exhale, while you need to return your palm to its original place.

With pelvic elevation

Exercises with pelvic lift or “house” are effective for the chest muscles.

How to do:

T – push-ups

This exercise is a more complicated form of push-ups with a general grip. Requires sufficient physical training.

Step-by-step description of push-ups:

• stand, as for push-ups with a general grip;
• you need to take a breath and slowly do push-ups;
• as you exhale, straighten your arms, returning to the starting position;
• Turn your torso, raise one arm up. From the outside it will look like one solid line or the letter T;
• gently lower your hand down;
• perform push-ups on the other half of the body.

Circular

Exercises with circular push-ups work several muscle groups at the same time. These are the abdominal and back muscles, the pectoral muscles and the triceps muscles of the shoulders.

How to do:

• take a general push-up position;
• place your hands wider than with general push-ups;
• you need to inhale and shift the weight of your body to one limb;
• bend your elbows;
• move body weight to the second limb;
• while exhaling, straighten your elbows, taking their original position;
• do the same in the other direction.

Different names

An exercise called “Different push-ups” evenly distributes the force load on the body.

Execution process:

• body position for push-ups with a general grip;
• it is necessary to leave the right hand in its original position;
• left – palm under the center of the chest, elbow parallel to the body;
• do push-ups, changing the position of your body and arms.

With 3 point support

This is a general grip push-up with a slight complication.

Technique:

• take a push-up position with a general grip;
• place the foot of the right foot on the left foot;
• in this position, while inhaling, bend your elbows;
• exhaling, take the starting position;
• swap legs.

From my knees

Classic push-up for beginners or women. In this position, it is good to learn to do push-ups from the floor if the strength in the arm muscles is not yet sufficient to perform exercises with a general grip.

How to do:

• feature - lower your knees to the floor;
• back straight;
• when inhaling, you need to bend your elbows, the chest reaches towards the floor;
• As you exhale, straighten your elbows.

In this exercise, you can work different muscles, as with other classic push-ups.

Plyometric push-ups

This exercise is designed for athletes. Using this exercise in everyday life can be harmful.

How to do:

• general grip push-up position;
• As you inhale, you need to bend your elbows and lower yourself down;
• From the bottom point, with a sharp exhalation, straighten your elbows and push your torso up, having time to clap;
• When landing, you need to spring your elbows.

Diamond

This type of push-up is similar to those types of exercises that help pump the triceps muscle of the shoulder.

How to do:

• general grip push-up position;
• Place your palms side by side so that only your fingers touch, and your wrists look in different directions;
• inhale, bend your elbows, touch your chest to your palms;
• exhale - push the torso up to the starting position with straight arms.

Head up

Head-up push-ups are exercises for those who are just starting to master this type of physical education.

Technique:

• put your hands on the windowsill;
• you need to stretch your back straight;
• rest your toes on the floor;
• As you inhale, you need to bend your elbows to reach the window sill with your chest;
• As you exhale, straighten your arms.

Head down

In order to complicate and diversify the exercises associated with push-ups, you can use various available tools.

1. Use a large fitness ball:

• place the lower limbs on a large sports ball;
• to fixate (to catch balance);
• do classic push-ups.

2. With support on a bench:

• put your feet on the bench;
• rest;
• back straight;
• do push-ups according to the general type.

3. With support on a chair– this type of push-ups upside down duplicates push-ups from a bench and leads to the same results.

In a handstand

This type of push-up requires a lot of strength in the hands and is very dangerous. Therefore, beginner athletes should not try to do these push-ups.

Technique:

• emphasis on hands upside down near a vertical surface;
• to begin with, it is enough to simply accept this position;
• in the future you can do push-ups - bend your elbows and inhale;
• straighten your elbows as you exhale.

Lesson scheme for beginners

First of all, any novice athlete needs to accustom their muscles to those types of loads that they do not experience in everyday life.

Scheme:

1. the first week you need to start doing push-ups against the wall;
2. the second week you need to complicate the task and start the exercises from the windowsill;
3. third week: if no difficulties arise, lower the bar lower - to the bench;
4. week four: try push-ups on your knees;
5. fifth week: start doing push-ups with a general grip.

Push-ups are universal exercises that work a large number of muscles. There is a great saving of time with the most positive load on the body, while there are no financial costs for specially equipped gyms.

Article format: Vladimir the Great

Video about push-ups

Push-ups from level 1 to 80:

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

Pectoral push-ups

We pump up the upper body

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

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

The main muscles involved in push-ups:

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

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

Let's look at several different push-up techniques.

Narrow push-ups

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

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

"Push-ups with a narrow hand position"

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

Push-ups on stools

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

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

"Push-ups on stools"

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

Forward Bend Push-Ups

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

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

"Forward Bend Push-Ups"

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

Push-ups with a stop

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

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

"Push-ups with a stop"

“Technique for performing push-ups with a stop”

Push-ups with jump and clap

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

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

"Push-ups with jump and clap"

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

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

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

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

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

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

"Classic push-up"

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

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

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

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

“Photo gallery: various push-up techniques”

"Push-ups with one arm on a stand"

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

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

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

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

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

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

A week						Total
	1 approach	2nd approach	3 approach	4 approach	5 approach
1 Week	20	20	15	15	10	80
2 week	25	25	20	15	10	95
3 week	30	30	25	20	15	120
4 week	35	30	25	20	15	125
5 week	40	35	25	25	15	145
week 6	40	40	30	30	20	155
week 7	45	40	35	35	25	180
8 week	45	45	35	35	25	185
Week 9	50	45	45	35	25	195
10 week	50	50	40	40	35	215
11 week	55	50	40	40	35	220
12 week	60	55	40	40	35	230
Week 13	60	60	45	45	40	250
Week 14	65	60	45	45	40	255
Week 15	65	65	45	45	40	260

Key benefits of push-ups:

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

How to do push-ups correctly?

There are many different push-up techniques and everyone chooses the one they like best, but it is important to adhere to certain rules so as not to harm the body:

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

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

“Video: how to do push-ups correctly”

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

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

The content of the article:

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

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

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

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

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

What muscles are involved in push-ups?

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

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

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

Regularly performing push-ups can bring the following results:

• Muscles are strengthened.
• Speed ​​qualities develop.
• Increases agility and endurance.
• The abdominal and shoulder muscles are strengthened.

How to properly perform different types of push-ups?

Classic exercise

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

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

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

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

Bench and knee push-ups

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

One-arm push-ups

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

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

Push-ups, narrow hand position

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

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

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

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

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

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

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

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

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

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

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

We have already mentioned the exercise technique more than once today. This is no coincidence, because only in this case will any strength exercise be effective. Experienced athletes primarily advise paying attention to this aspect. It is equally important to conduct a quality warm-up before starting the main part of each lesson. This will avoid injury.

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

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

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

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

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

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

Why pump your chest?

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

How to make your pectoral muscles grow?

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

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

If you dream of wide and well-developed chest muscles, then you can’t do without hard training in the gym. To achieve results, you will have to train not just for one month, but for more than a year. Subsequently, you will need to constantly exercise to maintain shape.

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

Advantages and disadvantages of push-ups

Benefits of push-ups:

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

Disadvantages of push-ups and harm:

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

Push-ups: technique and mistakes

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

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

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

Effective push-ups for chest training

Types of push-ups that train the pectoral muscle:

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

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

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

• with arms placed wide and supported from behind;
• on supports and with legs raised.

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

How to improve your results?

For high-quality muscle growth per kilogram of weight you need:

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

If you only do push-ups, which do not require much energy, then a healthy diet will suffice. When doing full strength training, do not neglect gainers and protein. They will be your salvation when you don't have time to cook.

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

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