Push-ups work which muscle groups. Push-ups: anatomy of the exercise, main varieties, which muscles are pumped

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 the 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!

Push-ups are a fairly simple, but very accessible exercise for working the shoulders, forearms, wrists and core muscles. But the result comes only if you perform push-ups correctly. At the same time, it is important for the athlete to follow safety precautions. Because ligaments and joints can suffer under the weight of the body.

What does the athlete do in the exercise? During push-ups, almost all muscles of the body work. If an athlete changes the technique or width of his arms, he increases the load on some muscles and reduces the load on others.

The push-up exercise is comparable to the barbell press, only the athlete performs it in reverse. The muscles of the chest and shoulders are loaded by holding your own body weight in your arms. Because this is the most effective action for working out the triceps. It is recommended to include it at the beginning of training.

It is important to take your time when completing a task. Throughout the entire exercise, monitor your breathing and do not make sudden bursting movements.

Before starting the task, you need to do a light warm-up. It is enough to stretch your joints for 5–10 minutes, pump your abs, and swing your arms and legs.

In order to achieve results, establish a comfortable individual range of motion. It is important to remember that if you pump muscle fibers at a fast pace, the athlete runs the risk of injury. Its movements will occur not due to tension and release of the fibers, but due to the force of inertia.

Where to pump muscles? You can pump up your forearms using a set of training sessions on special supports.

The most convenient option is to use the floor as a support. Because this is an accessible option for everyone, especially when performing the complex at home. If the exercise is made more difficult, then use a ball, bars or a platform.

In order to alternate muscle groups, change the position of the hands. The most common types of exercises are:

The brushes are set narrowly;
Push-ups on fists, fingers;
Wide palm placement;
Diamond push-ups;
Plyometric push-ups and so on.

You can pump up muscles using different techniques, due to this you will be able to work out certain muscle groups. If the goal is to create the same volume, then you need to pump by alternating push-up techniques. This is important because it will allow more small fibers to be included in the work.

Classic

The usual push-up is a familiar exercise to everyone. What rocks in the classics? It works the entire upper body. In an enhanced mode, the pectoral muscles, deltoids, triceps and biceps are loaded. What keeps the torso tense? The load from push-ups is received by: the rectus abdominis muscle, the muscles of the lower back and core.

How to properly pump up your triceps and pectoral muscles in a classic style?

Before you start doing push-ups, you need to build a pose. They take an emphasis while lying down, supporting themselves on straight arms, the hands of which are “spaced apart” shoulder width apart. They can stand slightly wider, not under the shoulder joints, but slightly behind them. The palms should be parallel to each other. Some athletes find it comfortable to lean on with their palms pointing slightly outward.

The chest and core muscles are kept tight. The back should be straight, but the athlete should leave a slight natural arch in the lower back. The elbows are slightly turned away from the body, but you should not press them too hard towards the body. The gaze is directed forward and down, the neck should be tense, but not too much.

After this, you need to make sure that the pose is built correctly. Then the athlete bends his elbows and lowers his straight body to the floor. It is important that the buttocks do not rise high and the head does not pull down. What should an athlete's body ultimately look like? It should look like a bar or a straight line.

It is important that the push-up swings slowly, while constantly monitoring the position of the body. At the lowest point, the chest should touch the floor, but not fall flat on it. At the next stage, the elbow joints are extended and the athlete returns to the starting position.

In order to protect the elbow joints, they are not fully extended at the top point of the training. It is important to leave a slight angle.

In the classic push-up, the middle of the pectoral muscles swings. How many approaches should I start with? It is recommended to do 20–25 times in one approach, 4–5 approaches. Between approaches, 2 minutes of rest is quite acceptable. In the last approaches, reduce the number of repetitions to 15–20 (if you have little strength).

Wide push-ups

What muscles are pumped if you place your hands wider than your shoulders? The athlete actively pumps the triceps, the anterior deltoid, but most of all loads the outer part of the pectoral muscles. Wide push-ups are a popular technique for those who need to quickly gain volume and relief of the chest.

The technique of performing the exercise with a wide stance does not load the triceps; all the force goes to the chest muscles (outer parts and middle of the chest). The athlete takes the starting position with straight arms. Place your palms approximately 20–25 centimeters wider than your shoulders.

A wide “grip” is available to beginners in 2–3 sets of 10–15 reps. For women, it is permissible to pump 8–12 times per approach. The number of repetitions increases as you get used to it.

If at first it is difficult for an athlete to perform push-ups, then you can pump from the knees. Why? Because in this case the muscles pump 25% easier.

Technique for performing with narrow arms

An athlete should have a little preparation before starting to pump muscles by placing their arms narrowly. Why is that? Because the narrower your hands are, the more difficult it is to maintain balance and do it correctly. But it is important not to bring your hands closer than 20 cm. This will provoke the elbows to turn to the sides and, accordingly, the pectoral muscles will begin to work more. What swings when doing push-ups with a narrow hand position? The triceps brachii and pectoralis major muscles work. The deltoid (anterior bundles) and trapezoid swing as an auxiliary one.

The closer the elbows are pressed to the body, the more the triceps swing.

Types of exercise

If they want to add load to the triceps, then they do push-ups from the floor using the “diamond” technique. Starting position as in the classics with straight arms. The palms are very narrow. The thumbs and index fingers touch each other, forming a diamond. What is swinging in this case? There is a load on the triceps, and to a lesser extent on the deltoids and chest muscles.

Another exercise that perfectly pumps up the torso muscles is push-ups plus clapping. It belongs to the group of plyometric exercises, that is, which use body tossing. The basis of the exercise is the classic pose. The athlete takes the starting position on straight arms. With the next step, he lowers himself down, elbows to the side, while rising he performs an explosive action and throws his body up a little.

The distance of the throw should allow you to have time to clap your hands and land on your arms slightly bent at the elbows. It is important to have time to bend your arms, in this case you will get a springy movement and soft shock absorption. If an athlete lands on straight arms, then under the load of body weight the wrists, elbow and shoulder joints can be injured.

Given the difficulty of execution, diamond and cotton are available to professionals. Beginners in the sport should not start building muscles right away with such plyometric options. To start, it is better to use classic push-ups, wide and narrow grip.

If the goal is to build muscle mass and make the body stronger in the upper body, then it is better for the athlete to lift with weights. Only additional weights in the form of a pancake, or a backpack with a load, or a vest will give an increase in muscle volume.

If the goal is to increase endurance, then they work with their own weight. Depending on what they want to pump up, they choose the most effective types of push-ups.

If an athlete just wants to keep his body in good shape, then what kind of push-ups he does will not matter. To distribute the load evenly, it is better to alternate between wide and narrow grips or always perform the classics.

Why is it convenient to pump up muscles during push-ups?

Because the exercise can be easily performed while at home. To pump up the sculpted muscles of your forearms and chest, you don’t always need to go to the gym;
If it becomes easy to do push-ups, then it’s easy to modify the exercise, start doing it on a ball or stand, change the grip width;
Because the technique does not require the use of special sports equipment and push-ups can be done at any time of the day.

Using push-ups from the floor, the upper torso swings. The training is simple and accessible and suitable for everyone. It can be done by men, women and even people of retirement age. To do this, you need to include push-ups in the training program, taking into account gender and age.

Many people want to have a strong physical shape and look beautiful and athletic. But not everyone has the opportunity to visit a gym or organize a sports corner at home. In this case, an excellent exercise will help - push-ups. It can be performed without any additional equipment or sports equipment. To keep yourself in shape, all you need is desire and a well-designed training program. This exercise is universal: men, women, children, and the elderly can perform it. In this article you will learn which muscles are pumped up thanks to push-ups.

What are the benefits of push-ups?

Push-ups work different muscle groups. Exercise affects the development of strength indicators and an increase in muscle mass. There are several dozen varieties of push-ups, each of which is aimed at working a specific muscle group. For example, if you do push-ups with your arms spread wide apart (wide grip), the main load will fall on the pectoral muscles. If you do push-ups with a fairly narrow grip, the triceps will be worked the most. More details about the varieties and their execution techniques will be written below.

The essence of the exercise is that you take a strictly horizontal position parallel to the floor, face down. Next, you need to lower and raise your body using flexion and extension movements of your arms. In the classic version, this exercise is performed without the use of additional weights. Only experienced athletes practice push-ups with weights.

The main benefit of the exercise is increasing the muscle mass of certain muscle groups, as well as giving them a sculpted shape. Exercise helps increase strength and endurance. When regularly performing push-ups, the body's metabolism is normalized, which has a positive effect on a person's general condition and well-being.

It is also worth noting that after the age of 30, the human body begins to lose muscle mass: per year, about 2% of muscle mass is replaced by fat. Performing the exercise will stop the loss of muscle mass, develop muscles, improve heart function and reduce the risk of cardiovascular diseases. In addition, push-ups help improve your posture.

What muscles are involved and pumped when doing push-ups?

This exercise has a comprehensive effect on the body. What muscles are pumped? The following muscle groups are simultaneously involved:

the upper and lower parts of the pectoral muscles are well worked out;
triceps of both arms are involved;
anterior and middle bundle of deltoid muscles of the shoulder girdle;
the serratus anterior muscle of the body is worked out;
upper, lower and lateral abdominal muscles;

Let's look at each muscle group in more detail.

Pectoral muscles

When performing various types of push-ups, the pectoral muscles are the most frequently used. When lifting and lowering the body, it is the pectoralis major muscle that takes the main load. In the everyday life of the average person, the pectoral muscles receive practically no load, so they atrophy very quickly. Push-ups will help activate your pectoral muscles and increase their size.

Triceps

The triceps is responsible for extending the arms. It is the second most important muscle that is used when performing push-ups. Depending on the grip width, the load on the triceps will change when performing the exercise. The narrower the grip, the greater the load.

Deltoid muscles of the shoulder

The deltoid muscles consist of three bundles (posterior, anterior and middle). When performing push-ups, part of the load goes to the anterior and middle bundle of the deltoid muscles of the shoulder. The deltoids help the pectoral muscles lift the body during push-ups.

Serratus anterior muscle

When performing push-ups, this subtle but very important muscle of the human body, which is located in the back of the sternum, works and strengthens.

Abdominal muscles

The abs consists of several muscles that are involved when performing the exercise. It is the abs that help keep the body in an even position when doing push-ups, so it can give the abs a certain definition.

Neck

When performing push-ups from the floor, your head should be level, your gaze directed strictly at the floor. Thanks to this, the neck muscles are also involved in the work.

The remaining muscle groups (biceps and back muscles) are involved to a minimal extent during push-ups.

Basic types of push-ups. Execution technique

There are many varieties of push-ups, each of which is aimed at working a specific muscle group. Let's look at the most basic options.

The classic version of push-ups is taught at school during physical education classes. The technique is quite simple:

First, a lying position with support on your palms and toes is adopted.
Legs and back are one straight line.
The palms are located slightly wider than the shoulders. The fingers are not widely spaced and point forward.
Feet together or hip-width apart.
As you inhale, slowly bring your chest toward the floor, bending your elbows. Don't spread them too far apart.
Exhale and return to the starting position.

Wide grip

The technique is similar to the previous one with some exceptions:

Hands should be placed at a distance equal to approximately two shoulder widths.
Elbows should be directed to the sides.
You can gather your palms into a fist or do push-ups with open palms, as in the classic version.
The legs are shoulder-width apart or slightly narrower.
When lowering your body, you need to watch your elbows: they should always look to the sides.
Your back, neck and head should form one straight line.

If you bend or stick out your buttocks, the effectiveness of the exercise will be significantly reduced. A wide grip allows you to maximally pump the pectoral and deltoid muscles.

This type of push-up is aimed at maximizing the development of the pectoralis major muscle. The technique is the same as in the case of a wide grip, only your feet need to be placed on a hill. For beginners, a stand of 30–35 centimeters will be sufficient. Professionals can do push-ups with a stand of 60 centimeters. The higher the stand, the greater the load on the pectoral muscles. You can experiment with the width of your grip. The wider the grip, the greater the load.

The effectiveness of the exercise will depend on the correct placement of the hands.

Hands should be placed strictly at shoulder level.
The elbow joints should be directed back.
Feet together.
When lowering the body, the elbows move not to the sides, but back along the body.
The body must be positioned strictly parallel to the floor.
You can do push-ups on both your palms and your fists.

Narrow grip

A narrow grip promotes good development of the triceps and anterior deltoid muscles.

The palms are located next to each other and directed slightly inward.
Feet are shoulder-width apart or together.
When lowering the body, the arms bend along the body, and do not diverge to the sides.

Doing push-ups on one arm is quite difficult; you should switch to this version of the exercise only if classic push-ups do not provide enough load.

To maintain balance, you need to spread your legs wide apart.
The supporting arm is located at the shoulder line, and the other arm is slightly bent and placed behind the back.
When the descent phase occurs, the elbow bends to the side.
You can do push-ups, alternating your hand after each push-up, or do a few reps on one hand and then change your supporting hand.

Video: 19 types of push-ups for beginners

Lightweight push-ups

For beginners with poorly developed muscles, especially women and the elderly, it can be difficult to perform classic push-ups, not to mention more complicated versions. Lightweight push-up options have been developed for them.

The technique is similar to the classic version, only the legs rest on the knees rather than on the toes. The feet should be crossed and raised above the floor. The workload on the main muscle groups in this position is significantly reduced.

Do wall push-ups develop muscles?

This exercise will strengthen your muscles and prepare them for classic push-ups.

Technique:

You need to stand straight in front of the wall at a distance of about one step from it.
We take the emphasis from the wall.
The distance between the crayfish should be slightly wider than shoulder level.
Lift your heels off the floor and perform push-ups.
When performing the exercise, you must ensure that your body is even.

What are the effects of complicated push-ups?

This type of exercise helps not only to work out muscles, but also to increase agility and overall strength.

The legs are slightly narrower than shoulder width, and the arms are approximately 2 times wider.
We lower the body and push it up with a powerful push.
We lift our palms off the floor and clap.
The landing back should be soft.
Hands should work rhythmically and energetically.

Weighted push-ups are aimed at increasing muscle mass and strength in the pectoral muscles and triceps. The additional weight allows you to work the muscle groups quite deeply. As weights for exercise, you can use special sports vests with weights or regular backpacks with weights. The technique is exactly the same as for classic push-ups. You need to start training with small weights (2–3 kilograms), gradually increasing the load. Below you will find an explanatory video.

Video: Basic types of push-ups

Push-up training program for beginners

A training program for a beginner may look like this:

First training week:

do a warm-up;
first training approach - no more than 8 push-ups;
second training approach - no more than 6 push-ups;
third training approach - 5 push-ups;
fourth approach - 5 push-ups;
if you still have strength, then you can perform 2-3 sets of 5 repetitions;
Rest between each approach should be 1-2 minutes.

Second training week:

do a warm-up;
four sets of 8 push-ups with breaks of 1-2 minutes between sets.

Third training week:

do a warm-up;
four sets of maximum repetitions; rest between approaches no more than 1 minute.

You can create subsequent training weeks on your own, gradually increasing the number of push-ups in each approach.

Recommendations for performing push-ups. What muscles work

When performing push-ups, there should be no discomfort in the elbow and shoulder joints. The joints should not twist; to do this, choose the palm placement that suits you best.
Push-ups require a certain flexibility, so it is recommended to develop this in parallel with classes.
To avoid injuring your wrists, do a good warm-up before each activity. In addition, you can use special bandages or sports wristbands.
If you are planning to gain muscle mass and increase muscle size, then you should pay special attention to nutrition. Food should contain sufficient amounts of protein and vitamins.

Video: 3 most serious mistakes when doing push-ups

Push-ups are a good alternative to working out in the gym with dumbbells and barbells. Just one exercise will allow you to stay fit and increase muscle mass at home. This exercise can be performed by absolutely everyone, regardless of physical fitness level, gender and age. Doing push-ups regularly can help you improve your health.

Push-ups appeared in ancient times - it was a simple lying position with arms spread out to the sides, but today there are different types of push-ups, and each of them pumps up a specific muscle group. The technique increases strength and endurance. Over the years, a huge amount of information on push-ups has been released, and in order not to get lost in tons of books and articles, you should discard unnecessary exercises and find for yourself the necessary ones that will really give results.

Muscles working during push-ups

During training with this type of exercise, almost all muscles are included in the work. Some muscle groups are less pumped, for example: legs and abs. But the effect affects other muscle areas:

triceps;
shoulders;
breast.

Therefore, attention should be concentrated on these areas.

Different areas of muscles can be pumped in different ways, it all depends on the position of the body and arms. In the process of training, not only muscles build up, but also explosive strength increases, endurance develops, tendons and ligaments become stronger, and the cardiovascular system only becomes stronger. Due to this It is necessary to pay special attention to the following aspects:

Number of approaches and repetitions.
Types of exercises that develop the muscles of the shoulders, chest and arms.
Training technique for beginners.
A way to strengthen the bones of the fingers and fists.
Complex types of exercises with weights.
Development of explosive power.

At the initial stage of training, you should not start developing explosive strength. Such exercises should be done after a long period of training. To perform such an exercise, it is enough to take a lying position and perform the maximum number of repetitions in the allotted time, and as quickly as possible.

Complex push-up technique

This variation of classes is intended for athletes with excellent physical development who are able to easily coordinate the actions of their body. Basic exercises:

push-up technique without legs;
Hindu technique;
one-handed push-up.

Once you begin to gain full body control during push-ups, you should use a weight that will further increase the load. You can choose a pancake as a load and place it on your back; in addition to the pancake, a backpack filled with heavy objects is allowed.

If you apply additional weight, the quality of movements must be at a high level, otherwise you can get injured at a fast pace.

Lightweight technique for beginners

Experienced athletes know well what actions need to be taken, what mass of additional load should be used, what areas of the body should be pumped. But for beginners this is a dark forest.

With weak physical development, a minimum number of repetitions are performed or push-ups are done from the knees. At first it will be difficult, but after a short time the muscles will become stronger and you can take on more complex exercises.

To achieve success, you need to constantly progress: increase the number of repetitions and approaches. It is recommended to do 2 sets of full push-ups and a couple of sets from your knees.

Correct number of repetitions

Training program consists of a different set of push-ups, some are easy - a large number of repetitions are allocated for them, while for others a minimum of approaches is assigned.

Every guy and man wants to have a toned figure with muscles. But not everyone has the desire and opportunity to go to the gym, so they try to build muscle mass with the help of classic exercises familiar to everyone. And one of these exercises is push-ups. Their advantage is that you can perform push-ups anywhere, even in a small room. In addition, they develop endurance and strength well. Well, what about muscles, does exercise help them grow or not?

Is it possible to get pumped up with push-ups: answers to questions

Many representatives of the stronger sex are interested in whether it is possible to increase muscle mass with the help of this simple and universal exercise? After all, most often the sources provide information that push-ups do not affect volume, they only increase your strength. Strength and endurance are, of course, good, but I would also like physical activity to have a positive effect on your figure.

So after all - yes or no? D Well, it’s very possible to pump yourself up with push-ups, but provided that you do them with additional weights. At first, your weight will be enough for the load, but after a few sessions you will feel that doing the exercise has become too easy.

Which weight is better to choose? This can be either a regular weight plate or a special weight belt. There is no need to overdo it and take on a lot of weight right away, start with the minimum. After 2-3 weeks of regular training with this weight, you can increase it. Don’t overestimate your strength and don’t try to do push-ups with a lot of weight right away, as this can cause injury.

Why are weights needed? For muscles to grow, they require a certain load. If the weight is small, do not expect an increase in muscle mass. The more weight you use in training, the faster your muscles will grow. And since with a regular push-up you only use your body as a load, this is not enough.

Where to place the weight? So you bought a belt or a plate, but where to attach them? Legs are definitely not suitable, the weight needs to be placed on the back, in the middle. Do not place it on your lower back or shoulder blades; such experiments can end in disaster.

How to do push-ups? You need to do it using the classical technique. Do not rush under any circumstances; do the exercise slowly. If you wish, you can ask someone close to you to monitor the technique and, if necessary, adjust the load on your back.

How many push-ups should you perform? To gain mass, you need to take the maximum weight and perform a small number of repetitions - 10-15 times is enough. What about approaches? 3-4 approaches are enough; after push-ups, be sure to do a few more exercises with weights.

How many times a week? You don't need to do the exercise every day. 2-3 workouts are enough, let the muscles rest after the load for 1-2 days.

What muscles are pumped? It all depends on what type of push-ups you are doing. If the palms are placed wide, the load goes to the chest and shoulders. If they are placed narrowly - on the triceps. As for the biceps, this exercise is not the best for this muscle. Push-ups also work the back muscles, abs and buttocks.

When can I expect results?

Everything is individual: some managed to pump up well in 1-2 months, while others needed more time. Much depends on nutrition, do not forget to eat as much protein as possible. Carbohydrates should be slow and fats should be healthy.

Despite the fact that push-ups do increase muscle mass, you shouldn’t expect tremendous results - you definitely won’t become a bodybuilder. Therefore, in order to increase volume, combine push-ups with other types of exercises. Buy collapsible dumbbells for home, they will save space and money.

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