Types of push-ups and their benefits. How to do push-ups correctly - technique and types, training program for muscle growth with video. How to do push-ups correctly

Many people want to look fit, slim and be in excellent physical shape. But, unfortunately, not everyone wants or can, due to certain circumstances, visit the gym or set up a sports corner at home. This won't be necessary if you do push-ups regularly.

Push-ups do not require the use of any specialized expensive equipment or exercise equipment or sports equipment. To achieve good results, it is enough to have a desire to be in good shape, not to be lazy, and also to use a suitable push-up system (program).

The advantage of such trainings is that they have no restrictions. Absolutely everyone can do push-ups - children, adults, the elderly, men and women.

This basic exercise works several muscle groups at once. It is considered universal and must be included in any training plan.

During its implementation, the following are actively involved in the work:

rib cage;
shoulder girdle;
hands;
abdominal muscles.

Push-ups not only use different muscles, but also allow you to shift emphasis to certain groups. To work a specific area, it is enough to redistribute the load by changing support points and execution techniques.

The muscles are involved in the work already when the initial (initial) position is assumed. To keep the body in a static position, the intercostal and abdominal muscles, back, as well as arms and legs are activated.

Thanks to this basic, accessible, and, most importantly, effective exercise, muscle mass increases. In addition, a person who regularly does push-ups becomes stronger and more resilient. The impact speed also increases.

The following muscle groups receive the greatest load:

Breasts. Provide abduction and adduction, as well as rotation of the humerus. They are best worked in a wide grip position.
Triceps. Thanks to the triceps muscles, the arms are straightened, and they develop best in a narrow grip position.
Biceps. They receive a powerful charge that increases the strength of the biceps muscles.
Deltoid. They acquire a beautiful relief, and, therefore, the shoulders look visually larger.
Serrated front. The lateral thoracic region is worked by performing a limited type of exercise, and push-ups are considered the best among them.
Pyramidal. The elbow muscles, which are a continuation of the triceps, provide easier extension of the forearms.

A correctly designed program and execution technique allows you to benefit not only the muscles. Push-ups strengthen the respiratory and cardiovascular systems, bone tissue, joints, and ligaments, and have a positive effect on metabolism. A person's health and well-being improve noticeably.

For a person who does not play sports and does not go to the gym, this exercise allows you to quickly tone weakened muscles. Thanks to this, it becomes much easier to carry out routine work that involves certain physical activity.

Having set a goal for yourself - to start doing push-ups, you need to understand that it will be difficult both psychologically and physically. At this stage, it is important not to overdo it, but to do everything correctly, so that in the future it will be much easier to make the transition from simple to complex.

It is not recommended to bring yourself to exhaustion in the first lesson. The result obtained is determined not only by the number of approaches, but by the technicality of execution, which is much more important. And if you simply push with numbers rather than quality, there will be no effect. Beginners should start the classic version of push-ups after performing this exercise, first from a vertical plane and then from the knees.

There is no need to rush. Each stage takes from seven days to several weeks. You need to focus solely on your preparation, as well as your physical fitness. The readiness to move to the next stage is indicated by the absence of difficulties in completing the current level.

Particular attention is paid to mastering the initial position, which depends on the type of push-up, correct breathing, and the direction of each movement. The torso lowers as you inhale and rises as you exhale. It is necessary to ensure that the body is always straight, and that the lowering and raising of the body is carried out solely by bending and straightening the arms.

You should start doing push-ups by performing 10 repetitions. It is recommended to increase the pace gradually. The main thing is to listen to your own feelings regarding how the body reacts to the current and increasing load. After class, the feeling of fatigue should be mild. No overvoltage. This is especially true for the first training sessions.
Before starting classes, you should always do a ten-minute warm-up, and perform the planned number of repetitions in several approaches with breaks of 2-3 minutes.
You need to do push-ups regularly. Training should never be adjusted to a routine.
Drawing up a training program must be accompanied by specific goals. If you need to build muscle mass, you will have to train daily. To keep yourself in good physical shape and to normalize body weight, you can do push-ups two to three times a week.
Those who decide to train daily should move to this pace gradually. First, you need to exercise every other day to prepare your muscles for the load. Rest also gives the muscles an impulse to gain mass.
When starting an exercise, you should always carefully study not only the description, but also the recommendations.
When doing push-ups, you can experiment and take some liberties, but only when all the movements are perfected, strength, agility and endurance are well developed, that is, with experience that comes with time.

Beginners are most often interested in the question of how many repetitions they should strive for. For women, it is enough to increase the number of push-ups to 30-40, and for men - to 50-100 push-ups. These are decent results, but not the best. People who want to have a toned, powerful body or who play sports should set higher goals for themselves.

In a month and a half, if you exercise regularly, women can achieve 50, and men 100 repetitions. You need to train for no more than 10-15 minutes. This is quite enough to increase arm strength, as well as the appearance of visually noticeable changes. There is one important point to consider here. There is an opinion that more than 15 repetitions per set will increase endurance, but only at the expense of increasing volume and physical strength.

To increase strength indicators and muscle growth, you should pay increased attention to the technique of execution, complicate the movements and amplitude. You can do push-ups or other difficult variations.

This seemingly simple exercise has many variations. According to some experts, the number of different variations is more than fifty.

Most famous athletes and bodybuilders constantly introduce various additions and changes to push-ups, which allow them to shift the emphasis of the load and open up new opportunities.

Selecting easier options or making training even more difficult is everyone’s personal choice. The choice is determined by personal wishes, goals, and physical capabilities.

Familiar to everyone since school days, they were performed in physical education lessons. The emphasis is placed while lying down, resting on your toes and palms. Place your hands slightly wider than shoulder level, palms facing forward. The emphasis is on the toes, slightly wider than the shoulders. The classic push-up movements involve the triceps, chest, and deltoids.

They are a lightweight variation suitable for beginners, elderly people or those with spinal problems. The initial pose is similar to the classic version, but only with emphasis on the legs bent at the knee joint, and not on the toes.

At the same time, keep your feet above the floor, placing one on top of the other. Thanks to this pose, the load is removed from the lower back and the force from various muscle groups is reduced. Studies have shown that the workload in classic push-ups is 64 percent, and with emphasis on the knee joints - 49 percent.

From a horizontal surface and from a wall

The first ones are quite difficult, especially for beginners, and if you start with them, then physical overexertion can be the reason that will discourage any desire to continue practicing. It is best to start the first steps with push-ups performed from a vertical plane, that is, from a wall. It is light, but quite practical, as it prepares muscles and joints for much higher loads.

The technique is quite simple. You need to stand up straight, stepping back from the wall about one step. The distance between the shoulders should be slightly greater than the width of the shoulders. It is best to keep your heels off the floor when the load from your body weight is transferred to your hands. You need to move towards the wall by bending your arms at the elbow joints until your chest touches the surface, and rise by straightening your elbows. At the same time, the torso should be kept straight, only the arms should work.

The distance between your arms out to the side is approximately two shoulder widths. The elbow joints look to the sides, and the emphasis can be on either clenched fists or open palms.

Socks resting on the surface of the floor, on the contrary, reduce the shoulders. As you go down, make sure that your elbow joints remain pointed to the side. Touching the floor, they quickly rise up.

The effectiveness of the exercise depends on the position of the torso, which should be kept straight from the feet to the head. If you lower your stomach, stick your buttocks up, or bend in the lumbar region, this will disrupt your technique.

To transfer the load to the chest muscles, the legs are placed on a hill - a sofa or bench, and the palms are left on the floor. Transferring the emphasis to a stand with a height of 60 cm, according to experts, allows you to increase the load to 75% of its own weight. If you do a reverse transfer, that is, place your arms rather than your legs on a hill, then doing the exercise will be much easier. The higher the bench height, the easier it is to perform push-ups.

The load on the chest muscles directly depends on the grip. The wider it is, the higher it is.

The arms are placed in line with the level of the shoulder joint, that is, along the body. Elbows point back. They stand either on their palms or on their fists. The position of the legs should be such that they are narrower than shoulder width. Moving down, the arms are bent, moving them along the body, pointing the elbows back. Having touched the floor, keeping the body straight, they immediately rise up. This technique allows you to work your triceps. Placing your legs on a hill makes the exercise more difficult, but your arms make it easier.

It is a complex version of push-ups, thanks to which the triceps and frontal deltas are worked out.

The emphasis is placed exclusively on the palms, which are located side by side so that the fingers rest against the surface of the floor and turn slightly inward if necessary to make the execution easier. The toes are placed either slightly wider or at the same level with the shoulder girdle.

To go down, bend your arms, moving your elbows along your body. They are directed back and slightly to the sides. At the end point you need to touch the back of the hand. Move up until the arms are completely straight.

Widely spaced legs allow for a stable position. The right hand is left on the floor, and the slightly bent left hand is placed behind the back. To ensure safety and ensure maximum convenience for execution, it is recommended to use special stops.

The supporting (right) hand cannot be moved to the side. It should be in line with the body. Instead of four, there are only three points of support, and the legs spread to the sides allow you to maintain balance. When lowering, the elbow bends and moves to the side.

The downward movement is continued until the chest touches the floor, and then a push-up is performed, rising until the arm is straightened. Shoulders should be parallel to the floor. Having done a certain number of times, they change hands.

In order not to experience difficulties in performing this exercise, you must have fairly well-developed abdominal muscles.

Complicated Variations

This training perfectly loads the muscles, helps to develop good strength, speed and agility. To make a clap, you need to take a position in which your toes are the same width or narrower than your shoulder girdle, and your arms are 1.5 or 2 times wider apart.

The body is pushed up with a powerful push, lifting the palms off the floor, and quickly clapping. The return should be a soft and graceful landing on the palm of your hand. You can't flop on the floor.

Lightly touching the floor, you need to repeat the entire chain of movement “powerful push-clap-soft landing”. Hands should move rhythmically, harmoniously, strongly, quickly. Boxers include such push-ups in their training programs. They are useful for sprinters and those involved in various types of martial arts.

Focusing on the fingers helps strengthen the bones and increase the strength of the hands. The grip can be either narrow or wide. The main thing is that the emphasis is placed exclusively on the fingers.

It is necessary to do push-ups of this type only if you are in good physical shape and when your fingers are able to hold the body as securely as possible. To prepare for it, you should work a little with an expander to strengthen your hands.

Designed for athletes involved in strength disciplines and those who want to build bulky muscles and have a beautiful and clearly defined relief. The use of special weights allows you to increase the load, thanks to which the muscle tissue is worked out as deeply and efficiently as possible.

Vests equipped with weights are most often worn as weights. This equipment is also used by those who do pull-ups on the crossbar and do push-ups on the uneven bars. Instead of a vest, you can use a regular barbell plate. This weight should be used with caution and only when someone is nearby for backup. The partner must ensure that the pancake is positioned correctly on the back and does not fall. The push-ups themselves also require caution.

You need to start doing push-ups with light weights. It is increased gradually. It is recommended to add no more than one or two kilos per week.

Increasing the range of motion allows you to work out the muscles as effectively as possible. To achieve this, it is necessary to remove the lower constraint, that is, the floor.

This can be achieved by using three support points, which are three strong chairs. One becomes a support for the feet, and the other two - for the arms. Instead of chairs, it is allowed to use a variety of stands with a height of 10 to 15 centimeters.

Items used as support must be reliable. It is better to buy special handles designed for push-ups. Without the use of additional devices, it is impossible to do deep push-ups that allow you to go below the level of your hands.

At the first stage, you need to determine for yourself three to four days a week for classes. Even if you plan to do push-ups every day, at first you train only every other day. It is imperative to give your muscles time to recover and rest, and not to overexert yourself during your first workouts. At the first stage, a monthly plan is usually drawn up, changes to which occur every week.

A training plan might look like this:

First week:

warm-up
first approach - up to 8 push-ups
break - 1 minute
second approach – two push-ups less than in the first
break - 1 minute
third set – 5 repetitions
break – 5 minutes
fourth set – 5 push-ups
next two sets of five repetitions with a minute rest

Second week:

warm-up
four sets of 8 repetitions, pauses of 1 minute

Third week:

warm-up
four sets, maximum number of repetitions (without excessive tension and with high quality)
rest between sets - 1 minute

The final (fourth) week is devoted to increasing the number of push-ups. They plan the next training month independently and draw up a program for each training day.

Those who have completed initial training, are ready for full-time training, and want to start building a strong and beautiful body need a more advanced approach. It is necessary to develop and change plans every five to seven weeks, aiming to increase repetitions.

1st day:

warm-up
push-ups with weights - 4 sets of 12-15 times
hand push-ups together - 4, 10-12
abdominal exercise - 1, 40-50

Day 2:

warm-up
100 reps for selected exercise (change push-ups every week)
first week 10 sets of 10 reps *
pause between sets 2-3 minutes

3rd day:

warm-up
wide grip push-ups 1 set max
Medium grip push-ups 1 set max
abdominal exercise – 1 set to the maximum

4th day:

warm-up
deep push-ups - 3 sets of 20-25 times
squats – 3, 20-30
hand push-ups together - 3, 10-12

Descriptions of the exercises allow you to formulate the correct technique of execution, but give you the opportunity to adjust the execution according to your characteristics and goals. You should always place your hands on a plane so that you do not feel any discomfort in the joints. It is necessary to try to prevent them from twisting, unbending, or bending. You always need to find the most comfortable placement of your palms.
You should definitely pay attention to developing flexibility by additionally performing special exercises, and also stretch your wrists before class.
To avoid injuries and sprains, it is recommended to wear wristbands or bandages. This protection is relevant for those who perform complex squats with clapping, on one arm, without resting on the toes.
Not all women are able to achieve a full range of motion due to a large bust. To “eliminate” the obstacle, you should use stops. Thanks to these devices, girls can increase the amplitude.
The difficulty of push-ups depends on the position of your legs. The higher they are, the more difficult the exercise and the load placed on the muscles. Experienced athletes may not even use tables, benches, or stools, but instead do vertical push-ups with their legs up.
Each training program necessarily involves the inclusion of abdominal and biceps exercises in the plan.
We should not forget about the importance of proper nutrition. In order for muscles to develop and form, you need to eat more meat and vegetables.

You can see it less and less often. The complexes contain more exercises with free weights and on machines. But push-ups with all sorts of variations have not yet been forgotten. The advantages of this exercise are that variations of push-ups allow you to train muscles from scratch, or diversify the program with a new and effective technique.

First of all, push-ups are aimed at developing the large pectoral muscles, including its clavicular part. The triceps brachii, anterior deltoid and anconeus muscles are also worked.

In addition to the muscles that receive dynamic load, push-ups also include other muscles that stabilize the spine line in a straight, static position. For example, the abdominal muscles (rectus abdominis, transverse abdominis, obliques), lumbar extensors and, to some extent, gluteal muscles.

Advantages and disadvantages

Benefits of push-ups

Multi-joint exercise, which allows you to work out several muscle groups without additional weights, with your own weight.
The exercise can be done anywhere– in the hall or at home, does not require much time and space.
There are practically no contraindications to performing the exercise. and it can be performed at any age. Only with spinal problems is it necessary to control the deflection of the lower back and keep your back straight so as not to aggravate the problem.
You can do push-ups at any level of fitness., from beginner to experienced athlete, depending on the type of exercise chosen.

Flaws

The exercise is not suitable for, since its complexity will not allow you to get the proper load with a small number of repetitions, with the exception of the version of push-ups with weights.
At first, not everyone can do push-ups with their own weight on the floor; for this it is necessary to prepare the body and strengthen the muscles with preparatory exercises.

How to breathe correctly when doing push-ups

Whatever version of push-ups you perform, exhale as you push your own weight to the top point. Thus, effort (extension of the elbows) is always done while exhaling, and relaxation (bending the elbows) is always done while inhaling.

Warm-up before push-ups

Any exercise requires a good warm-up to prevent injury. Warm up for 7-10 minutes on or, you can also perform. After warming up, perform several rotational movements with your wrists, elbows and shoulders. Stretch your chest muscles, triceps and begin the exercise.

Types of push-ups: how to do push-ups on the floor correctly

There are several types of push-ups of varying degrees of difficulty, each of them can be performed at different stages of training. Follow proper push-up technique.

1. Classic push-ups for chest with a wide grip

The most popular version of push-ups, which develops the chest muscles in width, its outer part.

Place your arms wide apart, with your hands parallel to each other.
Place your feet the width of your pelvis.
Get into a plank position by tightening your abdominal muscles, keeping your lower back straight in relation to your entire torso.
Bend your elbows and lower your chest as far as possible to the floor. Elbows “look” to the sides.
Extend your elbows completely at the top.

2. Push-ups with narrow arms (grasshopper)

The closer the palms are placed, the more the inner part of the pectoral muscle works, the more the muscles closer to the center work. The narrow position puts a lot of tension on the triceps and is one of the best options for working it out.

Place your palms under your shoulder joints, your hands parallel to each other.
Take a plank position, pull in your stomach, continue to breathe continuously.
Lower your torso to the floor without bending your knees, bring your elbows as close to your torso as possible.
Push up, straighten your elbows completely at the top without arching your lower back.

3. Diamond push-ups

The exercise is so named due to the placement of the palms in the shape of a diamond, and it is also called diamond push-ups. (from English Diamond Push up), or diamond push-ups. With the help of a narrow position of the arms, diamond push-ups work the triceps to a greater extent, and the pectorals and deltoids to a lesser extent.

Place your palms close to each other with your fingers facing inward, forming a cone or diamond.
Place your thumbs together, palms should be under your chest.
With your feet hip-width apart, stand in a plank position and keep your spine straight.
Lower yourself to the lowest point, bending your elbows without moving them away from your body.
Return to the starting position, straightening your arms completely.

4. Snake push-ups

Lower your torso toward the floor, bending your elbows.
During subsequent push-ups, roll from hand to hand.
Do an equal number of rolls to the right and left.

Video source - https://www.youtube.com/watch?v=DV-siLfrykY

5. Push-ups

This type of technique requires a strong grip and fingers. It is better to start mastering finger push-ups after mastering the classic version.

Place your hands wide, without your palms touching the floor, resting on the phalanges of your fingers, placing them wide apart from each other.
Lower your body until the angle at your elbows reaches a right angle.
At the top point, fully straighten your arms.

6. Push-ups

Take a lying position, keeping your back straight.
Place your hands wide apart on your fists, placing your hands in a straight line, perpendicular to your body.
Lower your body, forming a right angle at your elbows.
When doing push-ups, exhale and straighten up.

7. Knee push-ups

This type of exercise can be performed with different palm positions. This is a lighter version of the exercise for the case if it is still difficult to hold the emphasis while lying down.

Place your knees together on the floor, forming a straight line from your knees to the top of your head.
Lower your chest as low as possible to the floor.
At the top, fully straighten your elbows without lifting your knees from the floor.

8. Military push-ups

Place your feet together, palms slightly wider than shoulder-width apart.
Raise your pelvis to form a 90-degree angle.
Lower your nose as low as possible to the floor.
Straighten your elbows, keeping a right angle.

9. Plyometric push-ups with cotton

Take a lying position with your hands slightly wider than your shoulders.
Lower your chest to the floor, explosively push your torso up so that your arms come off the floor.
When you lift your palms, clap and return your palms to the floor by your sides.
Repeat push-ups, pushing off the floor as hard as possible.

Take a lying position, move your feet one step forward, rolling your body over your hands.
Push up and move one step further.
After doing 3-4 roll-ups and push-ups, take steps back, after each step do push-ups, and so on.

Video source - https://www.youtube.com/watch?v=v6LJI0g20k0

11. Weighted push-ups

Take a lying position, adopting any position of your palms.
Ask an assistant or trainer to place a plate of the required weight on your back.
Perform the same exercise technique as with your own weight.
After completion, ask to remove the weight from your back.

12. Superman push-ups

Take a lying position, as in push-ups with clapping, use explosive force.
Lower your body lower to the floor and with great force push your body so that your hands and feet come off the floor.
At this moment, extend both arms in front of you as if you were flying.
Return your palms and feet to the floor and repeat the push-up.

Video source - https://www.youtube.com/watch?v=5jInsjUDsJU

Stand in a plank position, place one hand farther forward from you, and the other closer to your waist.
Lower your torso to the floor, when doing push-ups, forcefully push off the floor and swap your hands in the air.
Repeat the required number of push-ups, changing hands.

Video source - https://www.youtube.com/watch?v=IM3n5lVQoFk

14. T-push-ups with dumbbells

Use dumbbells as push-up supports.
Place your feet hip-width apart and your palms slightly wider than your shoulders.
Lower your chest to the floor, to the level of the dumbbells, push up and turn your body to the right, raising your right arm with the dumbbell up (into the side plank).
Lower your hand to the floor, do a push-up and do the same movement on your left hand.

15. Push-ups with hands on a hill

This technique develops the lower chest.

Place your palms on a bench or platform in a wide or narrow position.
Lower your chest down as much as possible, straighten your elbows completely at the top.

16. With your feet on a hill

Develops the upper chest to a greater extent.
Place your palms on the floor and place your feet on a bench, or.
Do push-ups in any position of your arms, lowering your chest as far as possible to the floor.
As you straighten up, keep your body in a straight line.

Take a lying position, as in the classic version.
Slowly lower your body in the negative phase, feeling strong tension in the pectoral muscles and triceps, take a short break.
Quickly return to the starting position.

Video source - https://www.youtube.com/watch?v=keZOaVM-WfY

18. Archer push-ups

Space your brushes far apart from each other.
Bend only one arm at the elbow, shifting your body to the side towards your supporting arm.
The second arm remains extended, visually forming an archer's pose.
Push up and transfer the weight to your other hand, doing the same push-up.
Switch hands after each push-up, performing the same number of repetitions on both hands.

Are push-ups from the floor. They can be performed on almost any horizontal surface. During this exercise, muscles such as the pectoral, anterior deltoids, triceps, forearms, hands, abs and quadriceps are worked. Push-ups are similar to the reverse bench press, which is performed with your own weight. Absolutely everyone is familiar with this exercise. But not everyone knows that there are various types of push-ups, which work different muscle groups. These are the ones that will be discussed in this article.

Narrow grip

Push-ups performed with a narrow position of the hands cannot be called a very difficult type of exercise. During its execution, muscles such as triceps and internal pectoral muscles are involved. In order to perform it, you must take the starting position. The technique of pushing up from the floor in this case is as follows: the hands should be positioned so that the index and thumbs touch each other. After this, you should lower yourself to the bottom position and, with the help of a powerful effort, lift your body up.

Wide grip

Push-ups performed with arms wide apart also do not have a very high level of difficulty. The pectoral muscles, deltoids and triceps will work. Like all other types of push-ups, this exercise involves lowering and raising your torso. Your hands should be spread wide. There is no need to lift your head up or down. The abdominal muscles should be tense throughout the entire exercise. You can't bend your back.

Knee push-ups

For those who are not in good physical condition, types of push-ups include an exercise that can be performed from the knees. Great for women. It is best to place a special rug under your knees. The back must be straightened. The pelvis cannot be lifted up.

For those with good physical fitness

For those who, on the contrary, have excellent physical fitness, these types of push-ups are suitable, which should be performed with a jump or on one arm. In the first case, you will work not so much on increasing muscle mass, but on increasing explosive strength. Jumping push-ups increase reaction speed and power. In order not to damage your hands, it is best to perform the exercise on a special springy surface. One-arm push-ups help build shoulder strength. The second hand should be behind your back. Initially, you should take the starting position, and then move one leg to the side and transfer the weight of your entire body to the hand on which you will perform the exercise. If you can’t completely complete the exercise right away, you can lower your hand first by 10-15 centimeters. Gradually increasing the depth of lowering, you will be able to complete this exercise.

Push-ups fit perfectly into any training complex

All types of push-ups serve as an excellent exercise not only for building muscle mass, but also for increasing the speed and power of the blow. In addition, this exercise is one of those with which you can pump up almost all the muscles of the body. Therefore, you should not forget about it during training.

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 are 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 the legs must 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 options. 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 return landing 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.

There are different types of push-ups to target specific muscle groups, let's look at the basic exercises below:

Wide-arm push-ups – the initial position of the hands is wider than the shoulders, at least 10 cm, we place our hands at chest level, the body is straight as a string, legs are together, we lower ourselves to the floor not reaching it 5 cm, the elbows should be spread to the sides, we rise to the starting position keeping it straight body.

Make sure that the hip area is fixed at all times; to do this, tense your abdominal muscles. Don’t chase too many push-ups, feel the muscles, do the exercise, strictly following the technique. During the exercise, the main load is received by the muscle fibers of the outer chest, secondary shoulders, triceps and abdominal muscles;

– the technique for performing this type of push-ups from the floor is identical to push-ups with widely spaced arms (see above), with one difference that the hands are located at chest level and shoulder-width apart, and the load shifts from the outer to the central part of the chest;

- the initial position of the arms is narrower than the shoulders, the distance between the arms is about 10 cm, spread your legs to the sides for stability, lower yourself to the floor not reaching 5 cm, lower your elbows along the body, lift yourself up with the strength of your arms, holding the body straight, return to the starting position. Don’t forget about breathing, exhale to force, inhale to relax, i.e. Inhale as you lower, exhale as you rise. This type of exercise places the load on the triceps and internal pectoral muscles;

Hand-off push-ups – the initial position of the arms and torso is the same as for push-ups with arms wide apart (see above), with one difference, at the top point you straighten your arms, pushing them away from the surface with force, when landing, touch the surface with your elbows already slightly bent, so as not to damage the elbow joints . The exercise strengthens the strength and explosive endurance of the muscles and shoulder girdle;

Different types of push-ups allow you to engage a variety of muscles, which increases the effectiveness of your workout!

Push-ups with clapping hands in front of you – the exercise is similar to push-ups with arms lifted off (see above), only lifting your arms off the surface, clap in front of you, placing wider emphasis on your legs to better stabilize your torso. Exercise, in addition to benefiting strength and explosive muscle endurance, improves coordination of movements;

Push-ups with hands clapping behind your back – the exercise is similar to push-ups with arms lifted off (see above), only lifting your hands off the surface, clap behind you, placing wider emphasis on your legs to better stabilize your torso.

A difficult version of the exercise, it requires maximum development of strength and speed endurance, as well as coordination of movements. Suitable for experienced athletes only.

Do not perform this exercise if you have a shoulder injury or are not in good physical shape. For training, place soft mats in front of you to avoid injury;

One-arm push-ups – Suitable for experienced athletes. Starting position: one hand is on the floor, the other is on the lower back or holding the thigh, legs are spread apart to hold the body. We descend without touching the surface 5 cm. and return to the starting position. The exercise puts maximum stress on the shoulder muscles and joints, as well as the triceps;

Push-ups are the best exercise to tone your pectoral muscles, anywhere!

Diagonal push-ups – the technique of execution is as follows – the initial position of the hand is at chest level and shoulder width apart, only the hands are not in a straight line, but diagonally, for example, the left one is in front, the right one is behind. Using the strength of our hands, we tear them off the surface; when the hands come off, we change their location and land so that the hands are again diagonal, only now the right hand is in front, and the left is behind, and so on. The exercise affects the shoulder girdle and forces different groups of pectoral muscles to engage;

Classic push-ups with elevated leg – the exercise is similar to classic push-ups (see above), but one leg is raised above the surface, do 5 repetitions, change legs and again 5 repetitions, do the same alternating legs. The exercise strengthens not only the muscles of the chest, shoulder girdle and arms, but also includes the muscles of the legs, abs and buttocks;

Head down push-ups – starting position, stand against the wall and throw your legs up so that your legs touch it, your back can be turned both towards the wall and away from it, then lower yourself down on your hands without touching your head to the surface, using the force of your arms to press your body up.

This exercise places an exceptional isolating load on the shoulder muscles. To avoid injury, perform the exercise after sufficiently strengthening the body muscles, recommended for experienced athletes;

Push-ups with a 90 degree rotation – the technique and starting position are similar to classic push-ups (see above), only when you lift your body up with the strength of your arms, you begin to turn along the axis while simultaneously lifting your hand off the floor and stretch up to the ceiling, return your hand back, push up again and pull the other up hand. Exercise after each push-up and contraction of muscle groups, well stretches the pectoral muscle and shoulder girdle;

- the technique and starting position are similar to classic push-ups (see above), but the legs are on a bench or other surface that is higher than your arms, the optimal option is a bench about 40-50 cm. This exercise shifts the load to the upper chest and anterior deltoid muscle (anterior shoulder muscle).

– an indispensable exercise for climbers, people who master martial arts, it strengthens ligaments and joints, forearms and hands, an excellent prevention of arthritis.

Before starting the exercise, be sure to stretch your hands, wrists and knuckles to reduce the possibility of injury.

The starting position is like classic push-ups (see above), the emphasis is on the pads of the fingers, make sure that the fingers are firmly fixed on the surface to prevent injury or dislocation of the finger joints.

After mastering the 5-finger push-up technique, complicate the exercises, experiment with push-ups, removing 1 finger at a time.

Use all types of push-ups from the floor periodically and the results from your training will not keep you waiting!

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