Push-ups are the most affordable and effective home exercise. With the correct performance of push-ups, not only the muscles of the chest and arms, but also the muscles of the back and the body are included in the work. Using various types of exercises allows you to optimize the load.
In order to learn how to do push-ups correctly, beginners are advised to start with push-ups on their knees, gradually moving on to more complex variations. With regular training, after 6 weeks you can achieve the result - and learn how to do 100 push-ups in a row.
// Push-ups - training program
In addition to the classic push-ups, the home training program must include exercises for the development of the abdominal press and other muscles of the body. First of all, we are talking about exercises on the back - in the presence of a horizontal bar, it is recommended to perform pull-ups. About how to learn to pull up from scratch , Fitseven spoke in detail earlier.
As for the exercises for the press, they should be performed at the beginning of the workout, combining the functions of cardio and warm-up. We also note that the plank exercise requires active involvement of the pectoral muscles in the work - in fact, the plank is the final point of push-ups. Combining and alternating these exercises significantly increases the effectiveness of the training.
Also a good addition to push-ups will be chest exercises with dumbbells - they will allow you to train the chest muscles at different angles. This will help to achieve progress in push-ups in just a few weeks. Optionally, exercises with dumbbells can be replaced by exercises with rubber bands - plus, for beginners it is easiest to learn to do push-ups using the harnesses.
// Training scheme:
- 3-4 workouts per week
- 10-15 min - exercises on the press
- 15-20 minutes for various types of push-ups
- 10-15 minutes - exercises on the back
- 10-15 min - hand exercises
100 push ups in 6 weeks
In order to achieve the result - the cherished 100 push-ups - it usually takes about 6 weeks of training. At the same time, at the first stages of the training it is not at all necessary to perform all 100 repetitions one after another. Beginners are recommended to start with 4-5 sets of 10-15 push-ups each, taking a break of 30-60 seconds between sets. This will allow the muscles to recover and work more efficiently.
In addition, the training scheme involves varying different types of push-ups - starting with the easiest push-ups on the knees, ending with significantly more complex push-ups on one arm or push-ups with clap hands. In fact, it is the use of various types of exercises that allows for the integrated development of the muscles of the chest and upper body.
Types of push-ups from the floor - table
1. Knee push ups
The easiest push-up variation to perform. Suitable for beginners - and especially girls. Starting position - arms outstretched, knees on the floor, press is tense. While inhaling, slowly lower yourself down, while exhaling, push yourself up from the floor as high as possible.
2. Push-ups from the stand
By using the palm rest, the load on the pectoral muscles is reduced, making this type of push-up easier. In addition, the lower chest and triceps are actively involved in the work. When doing push-ups with a stand, it is recommended to keep your hands close to each other.
3. Classic floor pushups
Starting position - the arms are extended in front of you, the muscles of the abs, body and legs are tense, the weight of the body is evenly distributed. As you inhale, slowly lower yourself without bending your head and making sure that your stomach is slightly retracted. On exhalation, return to the starting position, feeling the work of the muscles of the chest.
4. Push-ups with wide arms
Remember that the width of the setting of the hands can complicate or simplify the implementation of push-ups. A wider setting of the hands allows the external part of the pectoral muscles to be involved in the work, giving the chest an extra volume. However, when performing the exercise, the elbows should not go sideways.
5. Leg push ups
If using a palm rest makes push-ups easier, a leg rest makes exercise more difficult. In addition, the upper part of the pectoral muscles and the muscles of the upper back are actively involved in the work. Get as low as you can, feeling a stretch in your chest muscles.
Push-ups with alternate leg raising allow you to train coordination of movements and a sense of balance, while at the same time strengthening the stabilizing muscles of the body. Lift your right leg up, do push-ups, then change legs and do the exercise with your left leg raised.
7. Diamond push ups
Variation of push-ups to work out the central part of the pectoral muscles, triceps, trapezium and upper back. During the exercise, the hands practically touch each other, forming a triangle (“diamond”) between the thumbs and index fingers. When lowering the elbows should not go sideways.
8. Fist push ups
A complicated variation of push-ups, increasing the load on the muscles of the arms, shoulders and upper back. Also suitable for those with wrist pain.
9. Cotton push ups
A variation of push-ups that burns the most calories. Starting position - hands on a low stop, body weight is evenly distributed. Push sharply up, tear yourself off the floor and clap your hands. When landing, be careful with your wrists. Exercise requires a good level of physical fitness.
10. Push-ups with one hand
One of the most difficult variations of push-ups. When doing the legs, it is recommended to set apart slightly wider than usual - this will help to maintain balance. The free hand can be either located behind the back or touch the opposite shoulder (see the title photo of the material).
How to learn to push up correctly?
Despite the apparent simplicity, push-ups are quite a difficult exercise. Firstly, when doing push-ups, it is necessary to distribute the load between the entire palm, avoiding pressure on the wrists (a typical mistake by beginners). Secondly, it is necessary to ensure that the movement in the exercise is carried out precisely due to the pectoral muscles.
The easiest way to learn how to do push-ups correctly is to use rubber bands . Such harnesses help evenly distribute the load on the palm of the hand, while synchronizing the work of the left and right parts of the body. Among other things, at the top of the push-ups, the harnesses exert pressure on the shoulder blades, helping to maintain them in a more correct position.
Recall that push-ups are one of the six functional exercises . If your goal is to develop the muscles of the whole body, then in addition to push-ups, training should include squats, jumps and turns to the sides. In addition, for additional pumping of the muscles of the hands, isolating exercises for biceps and triceps are recommended.
Particularly useful workouts with functional exercises will bring adolescents aged 14-18 years. During the period of active bone growth, these exercises will not only help build muscle, but also significantly strengthen the structure of the skeleton. In particular, push-ups on the uneven bars (like exercises on the horizontal bar) are an excellent tool for creating a broad back and powerful arms.
Push-ups are a key exercise for doing at home, designed to develop the muscles of the chest, arms, shoulder girdle and upper back. The training program with push-ups should include both push-ups in various variations, and exercises on the abs and on the back muscles. The training scheme implies a transition from lighter types of push-ups to complex ones.